HYDRATIwaterdropletN
CALCULATOR

Are you staying hydrated? Answer the following questions to learn how much water you should drink every day!

YOUR PROFILE

Gender

MALE
FEMALE

Age

- +

Height

- +

Weight

- +
NEXT QUESTION

How much do you exercise on an average day?

NEXT QUESTION

What’s your usual level of intensity when exercising?

LIGHT
MODERATE
VIGOROUS
SEE RESULTS

Your Recommended Daily Water Intake:

0
OZ.
0
CUPS
0
L

SOURCES

Based on Institute of Medicine panel on Dietary Reference Intakes for Electrolytes and Water:

Based on user profile (age, gender, etc.), recommended daily water intake without exercise:

Boys

  • Age 1–3: 4 cups (32 oz.)
  • Age 4–8: 5 cups (40 oz.)
  • Age 9–13: 8 cups (64 oz.)
  • Age 14–18: 11 cups (88 oz.)
Girls
  • Age 1–3: 4 cups (32 oz.)
  • Age 4–8: 5 cups (40 oz.)
  • Age 9–13: 7 cups (56 oz.)
  • Age 14–18: 8 cups (64 oz.)
Men
  • Age 19–50: 13 cups (104 oz.)
  • Age 51–69: 13 cups (104 oz.)
  • Age 70+: 13 cups (104 oz.)
Women
  • Age 19–50: 9 cups (72 oz.)
  • Age 51–69: 9 cups (72 oz.)
  • Age 70+: 9 cups (72 oz.)

Exercise:
Baseline numbers:

  • Women: 24 oz. per hour
  • Men: 33 oz. per hour

Based on exercise intensity and time, drink an additional:

  • Females:
    • 30 min./Light: 8 oz. (1 cup)
    • 30 min./Moderate: 12 oz. (1.5 cups)
    • 30 min./Vigorous: 16 oz. (2 cups)
    • 1 hour/Light: 16 oz. (2 cups)
    • 1 hour/Moderate: 24 oz. (3 cups)
    • 1 hour/Vigorous: 32 oz. (4 cups)
  • Males:
    • 30 min/Light: 11 oz. (1.5 cups)
    • 30 min/Moderate: 17 oz. (2 cups)
    • 30 min/Vigorous: 23 oz. (3 cups)
    • 1 hour/Light: 22 oz. (3 cups)
    • 1 hour/Moderate: 33 oz. (4 cups)
    • 1 hour/Vigorous: 44 oz. (5.5 cups)

Profile + Exercise = _______________ cups
(# cups x 8) = _____________ oz.
(# oz x 0.02957) = _____________ L

Examples:
A woman age 45 exercises 1 hour/day at light intensity:

  • Baseline intake: 72 oz.
  • Exercise: 16 oz.
  • Total: 72 + 16 = 88 oz.
  • 88/8 = 11 cups
  • 88 x 0.02957 = 2.6 L
A boy age 12 exercises 30 min./day at vigorous intensity:
  • Baseline intake: 64 oz.
  • Exercise: 23 oz.
  • Total: 64 + 23 = 87 oz.
  • 87/8 = 10.875 = 11 cups
  • 87 x 0.02957 = 2.57 = 2.6 L

Sources:
https://www.nal.usda.gov/sites/default/files/fnic_uploads/water_full_report.pdf
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=1
http://www.webmd.com/a-to-z-guides/features/wonders-of-water#1
http://www.active.com/triathlon/articles/cracking-the-code-on-sweat-rates
http://livehealthy.chron.com/much-water-weight-can-lose-running-30-minutes-7309.html