Cellular Fluid Balance
Daily Water Intake Calculator
Calculate your personalized daily fluid intake accounting for body surface area, physical exertion sweat rates, and ambient temperature. Read our hydration estimation formulas on our Calculation Methodology page.
Measurement System
Recommended Daily Fluid Intake
3.3Liters / day
3,300 ml·112 fl oz·~13 glasses (250ml each)
Daily Hydration Timing Schedule
| Time Window | Target Volume | Physiological Objective |
|---|---|---|
| 7:00 AM (Upon Waking) | 660 ml | Rehydrate after overnight respiratory fluid loss |
| 10:30 AM (Mid-Morning) | 660 ml | Sustain mental focus and prevent brain fog |
| 1:00 PM (Lunch) | 660 ml | Aid digestive enzyme production |
| 4:00 PM (Pre/Post Workout) | 825 ml | Replace acute sweat and electrolyte losses |
| 7:30 PM (Dinner & Evening) | 495 ml | Gentle hydration without disrupting sleep |
Calculation Disclaimer: For informational and planning estimates only; not medical advice. Fluid requirements vary by kidney function, medications, and ambient humidity. Consult a physician for specialized clinical hydration advice. Read our full Medical Disclaimer and Calculation Methodology.
Plan Your Nutrition Alongside Hydration
Pair your hydration target with a balanced 7-day meal plan calculated for your specific calories and macros.
Generate 7-Day Meal Plan