Water Intake Calculator

Caffeinated beverages do contribute to hydration, but caffeine has a mild diuretic effect. This calculator adds extra water to compensate for caffeine intake. Water, herbal tea, and water-rich foods are the best hydration sources.

Yes, overhydration (hyponatremia) is possible but rare. It occurs when you drink so much water that sodium levels become dangerously diluted. Stick to your calculated target and spread intake throughout the day rather than drinking large amounts at once.

Increase intake during exercise, hot weather, illness (especially with fever, vomiting, or diarrhea), pregnancy/breastfeeding, and when consuming alcohol or caffeine. Also drink more if you're at high altitude or eating a high-protein or high-fiber diet.

Check your urine color - pale yellow indicates good hydration, dark yellow suggests dehydration. Other signs include thirst, dry mouth, headaches, fatigue, dizziness, and decreased urine output. By the time you feel thirsty, you may already be mildly dehydrated.

Both are equally hydrating. Cold water may be more refreshing during exercise and can slightly boost metabolism. Room temperature water is gentler on digestion and may be absorbed faster. Choose whichever you'll drink more of.

Yes! About 20% of daily water intake typically comes from food. Water-rich foods include cucumbers (96%), watermelon (92%), oranges (87%), and soups. However, this calculator focuses on fluid intake - consider water-rich foods as a bonus.

All three are fine. Drinking water before meals can aid satiety and digestion. Small sips during meals are fine. There's no strong evidence that drinking water with meals significantly dilutes digestive enzymes, despite this common myth.