Daily Water Intake Calculator

Calculate your exact daily hydration requirements tailored to your body weight, biological sex, exercise duration, ambient temperature/climate, and pregnancy or lactation status. Built upon clinical hydration guidelines from the National Academy of Medicine (NAM / IOM: 3.7L for men, 2.7L for women) and the European Food Safety Authority (EFSA), this calculator determines total fluid volume and drinkable plain water needs in fluid ounces ($ ext{fl oz}$), liters ($ ext{L}$), standard $8 ext{ oz}$ cups, and standard reusable bottles ($16.9 ext{ oz}$ or $500 ext{ mL}$). Includes a personalized hourly drinking schedule and urine color hydration chart.