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Hydration & Physiology
Daily Water Intake Calculator
Calculate your exact fluid requirements based on body mass, sweat rate during physical exercise, and ambient climate.
Target Daily Water Intake
2.8
Liters / day
Equal to ~2,800 mL (approx. 12 standard 8oz glasses)
Standard Glasses (8 oz)
12 glasses
Hydration Schedule
1 Glass / hr
During waking hours
💧 Optimal Daily Hydration Schedule
Morning Wake-up (7:00 AM)
2 Glasses (500 mL)
Pre & Post Workout
2–3 Glasses (600 mL)
With Meals (Lunch & Dinner)
2 Glasses (500 mL)
Throughout Afternoon & Evening
4–5 Glasses (1,200 mL)