Water Intake Calculator
Calculate how much water you should drink per day based on age, weight, activity level, and climate. Based on IOM guidelines with a suggested drinking schedule.
Frequently Asked Questions
How is daily water intake calculated?
The calculator starts with IOM (Institute of Medicine) age-based recommendations, blends with a weight-based estimate for adults, then applies multipliers for activity level and climate. Pregnancy and breastfeeding add additional ounces.
Do these numbers include water from food?
The IOM guidelines represent total water intake from all sources — beverages and food. About 20% of daily water typically comes from food, especially fruits and vegetables.
How do I know if I am drinking enough water?
The best indicator is urine color. Pale yellow means well hydrated. Dark yellow or amber means you likely need more water. Thirst is a late signal — try to drink before you feel thirsty.
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