Water Intake Calculator

The National Academies of Sciences recommends about 3.7 liters (125 oz) total water daily for men and 2.7 liters (91 oz) for women from all sources (beverages and food). About 20% comes from food. Active people and those in hot climates need more.

Yes — caffeinated beverages like coffee and tea still contribute to your daily fluid intake. While caffeine has a mild diuretic effect, studies show the net hydration effect is positive. Alcohol, however, is dehydrating and doesn't count.

Early signs: dark yellow urine, fatigue, headache, dry mouth, reduced concentration. Moderate: dizziness, muscle cramps. Severe: rapid heartbeat, confusion, low blood pressure. A simple test: pale yellow urine indicates good hydration.