Water Consumption Calculator

Find your daily water consumption amount using this helpful calculator.

Water Intake Calculator

How to Use the Water Consumption Calculator

To get the best results with this calculator, enter your body weight and the time spent exercising or in the heat. The results will be the suggested daily water intake in ounces, liters, and 8 oz glasses.

Water Consumption Calculator Formula

The calculation is fairly straightforward. This varies by person based on their sweat rates, it’s a good estimate of how much water you should try to drink daily.

Body Weight [lbs] x (12 x time exercising [min] / 30)


211 lbs + (12 x 45 min / 30) = 229 Water Needed in Ounces

How much water should you consume?

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women
water consumption calculator

Water consumption is essential

Water is a vital part of your diet that often goes overlooked. Your body needs water for a variety of functions. Without it, you could not survive.

Water is essential for digestion, removing waste from your body, maintaining steady body temperature, protecting organs and tissues, carrying blood throughout your system, and lubricating your joints. If you lose fluid through illness, like a urinary tract infection, you will need more water to replace fluid lost.

Water consumption varies by individiual

Consumption amounts vary based on body weight and physical activity. People who are more active lose more fluids by sweating and require higher amounts of water to maintain hydration.

Water consumption varies by climate

People who live in warmer climates need more water intake on a daily basis.

Water Consumption for Weight Loss

Keeping your body hydrated is important for fitness and also helps maintain a healthy weight. Studies show that when coupled with a healthy diet, drinking appropriate amounts of water can boost weight loss.

Another benefit of drinking a lot of water is that it can decrease hunger. This helps you cut calorie intake throughout the day.

Research has also found that drinking water before meals can help cut calorie consumption when combined with a lower-calorie diet. In one study, people who drank two 8-ounce cups of water before meals lost more weight than those that didn’t.

Avoid dehydration

The key is to avoid dehydration because this can hamper weight loss. In addition, some people confuse thirst and hunger. When you are dehydrated, you feel hungry. This can lead to increased calorie intake and weight gain.

Drinking water helps you cut out other high-calorie drinks from your diet. Consuming water instead of soft drinks or sugary juices helps you avoid empty calories that provide little nutritional value.

Plus, adequate hydration is necessary to get the most out of your running training sessions, which in turn boosts weight loss. Whether it be running or cross-training, your body needs adequate water quantities to perform at the highest level.

When you start training at a higher intensity or longer periods of time, you’ll burn more calories. When you get dehydrated, you’re more likely to experience symptoms like muscle cramps, dizziness, and fatigue. This results in lower running performance and quality.

what is an electrolyte?
Not only do you lose water when you run,
but you also lose electrolytes.
Learn more about them by reading the article,
What is an Electrolyte?

Water Consumption Tips

It can be difficult to stay hydrated. Making a conscious effort to drink more water throughout the day can go a long way to help your overall health and weight loss. Here are some tips that can help you get more water throughout the day:

  • Bring a water bottle wherever you go that you can refill. This can help you keep track of your water consumption.
  • Drink water before, during, and after exercise to replace sweat losses.
  • Avoid soda or alcohol with meals, choose water instead. You can add flavoring without increasing the calorie content.
  • Drink water instead of sodas or fruit juices. Water hydrates you better, but it also helps you eat less, lowering your calorie intake.
  • Add more fruits and vegetables to your diet. They have high water content, which also adds to your daily fluid intake. Fruits and vegetables also contain essential vitamins and minerals. Plus, their high fiber content will keep you full longer, which will also aid in weight loss.