Last Updated on February 2, 2023

Use this accurate Water Intake Calculator to find out how much water you need to drink daily to stay healthy and energized.

So many of my clients are living in a state of chronic dehydration. They have no idea how much water they need… and no idea that all of their pesky symptoms (like fatigue, chronic hunger/cravings, joint pain, etc) are caused by dehydration.

Last week I shared the importance of bioindividuatlity and working in a way that’s best for you!  And you have your own unique daily water intake requirement.

Drinking your daily water intake is the single best, easiest, most effective thing you can do for health and weight loss… yet so many are drinking far less, are chronically dehydrated and have no idea.

That’s why I’m sharing a handy water intake calculator so you can determine how much water you need.  And why I’m doing a deep dive into why drinking water is SO IMPORTANT for health, weight loss, and mood.

Do you ever find yourself waiting until you feel thirsty to drink water?

Thirst isn’t a sign that your body’s water level is starting to deplete – it’s actually a warning that you’re already dehydrated and need water ASAP.  By the time you feel thirsty, your body has likely lost 1-2% of its water. 

So don’t wait until you feel thirsty to drink water, proactively keeping yourself hydrated will help your body function better and prevent any symptoms of dehydration.

So how much water do you need?  Cookie cutter advice like drinking 8, 8oz. glasses isn’t accurate…  it’s often far less than what you need to prevent dehydration.

There are many factors that contribute to your daily intake requirements. Your height, weight, age, gender, activity level, and climate influence how much water you need.

Use this water intake calculator to find out how much water you should be drinking daily to prevent dehydration and maximize health benefits. 


Accurate Daily Water Intake Calculator Instructions


  • For Height – Enter your height as feet. inches or centimeters.  For example, if you’re 5 ft 4 inches enter your height as 5.4 in the calculator below.
  • For Activity Level – Lightly Active = exercising 30 minutes 1-3 days a week.  Moderately Active = exercising 30-45 minutes 3-5 days a week.  Very Active = exercising 30-45+ minutes 5+ days a week.


Water Intake Calculator

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you should drink ...... of water per day




Here are a few important facts about water that you should know:

  • The human body is 60-70% water, making water essential for maintaining proper bodily functions.
  • Drinking small amounts of beverages like tea, coffee, or alcohol does not cause dehydration as previously thought, but it’s important to drink water as well to stay hydrated.  Drinking water helps flush the residual toxins left behind from these drinks.
  • Having too much sodium and toxic processed additives increases how much water you need.  All of my meal plans make sure you don’t have to worry about that.
  • Pregnant and breastfeeding women have an increased need for fluids to stay hydrated.  Ask your doctor how much additional water you should be drinking to stay healthy.
  • Age increases your water needs.  As you get older, you need to drink more water.  The older you get the less your body will adjust the rate of sweat loss to prevent further dehydration.  This results in greater strain on the heart, evidenced by a pronounced increase in heart rate compared to younger study participants.
  • Being dehydrated isn’t healthy but neither is drinking too much water.  In fact, death is certain if you drink too much water.  But don’t worry…

My accurate water intake calculator makes sure you’re getting the right amount of water so that you can maximize health and weight loss benefits and avoid issues.

It’s also normal to think that the results of the calculator are high… but the water intake calculator is accurate & the amount needed to maximize benefits & prevent problems. 

If you feel like your result is too much, that’s because you’re in a habit of not drinking enough water.


a glass of water and a water bottle on a countertop


Why Drinking Your Daily Water Intake is Healthy


Water’s referred to as a “nutrient” because it is essential for the proper functioning of the body, just like other essential nutrients like carbohydrates, proteins, and fats. Water is considered the most important nutrient because it is needed in the largest amounts, and the body cannot survive without it.

It’s involved in many important bodily functions, such as:

  • Transporting nutrients and oxygen to cells – Water is needed to dissolve and transport important nutrients, such as glucose and amino acids, and oxygen to the cells.  Sugary, caffeinated drinks prevent absorption and increase water requirements.
  • Removing waste products – Water is needed to carry waste products, such as carbon dioxide and urea, out of the body through urine and sweat.  Water is also needed to
  • Maintaining hydration and electrolyte balance – Water is needed to keep the body hydrated and electrolytes, which are necessary for proper bodily functions.  If electrolytes are imbalanced or diluted a ton of health issues are common.
  • Digestion – Water is necessary for digestion and the absorption of nutrients. It helps to break down food and move it through the digestive system.
  • Regulating body temperature: Water helps to dissipate heat through sweat, which cools the body down when it gets too hot.
  • Lubricating joints: Water is needed for the production of synovial fluid, which lubricates joints and helps to reduce friction and wear.

Without adequate water intake, the body can become dehydrated, which can lead to a wide range of health problems. It is important to drink enough water to meet your individual needs and to drink water when you feel thirsty and also drink water even if you don’t.

Staying hydrated helps prevent ‘false’ hunger and weight gain from unknowingly overeating.


a woman holding out a glass of water


Why Drinking Water Is Great for Weight Loss


False hunger is feeling the urge to eat, even though the body doesn’t need food. Dehydration causes false hunger and other symptoms that are commonly mistaken for hunger.

Thirst is often confused with hunger.  That’s because the hypothalamus, the part of the brain that regulates hunger and thirst, can also be affected by dehydration, which can cause the body to signal hunger even when it actually needs water.  Often times people reach for food when they’re thirsty… adding unnecessary calories and further increasing dehydration.

Dehydration can also affect the body’s ability to regulate blood sugar levels, which can cause feelings of fatigue, dizziness, and lightheadedness, similar to the symptoms of low blood sugar. This can cause people to eat when they are actually dehydrated, which can lead to overeating and subsequent weight gain.

Because blood sugar is affected by dehydration, people often drink beverages high in caffeine, sugar, and calories, like coffee, energy drinks, sodas, and juice.  This helps spike blood sugar and cause cravings so people consume more calories than they need and gain weight…


a glass of ice water on a countertop


Proper hydration can also prevent weight gain and aids in weight loss in several other ways:

  • Enhances metabolism: Without enough water, the body can’t metabolize fat effectively. Adequate water intake can help to increase metabolism, which can aid in weight loss. When the body is dehydrated, the metabolism can slow down, which can make it more difficult to burn calories and lose weight.  To boost the metabolism maximizing effect of water, make sure it’s ice cold.
  • Helps to regulate hunger: Drinking water before meals can help to reduce feelings of hunger and suppress appetite.  It takes 20 minutes for the brain to feel full.  So drinking water gives your brain a head start on feeling full.  Plus, it also takes up physical space in the stomach, which prevents overeating.  This can lead to eating less and consuming fewer calories, which aids in weight loss.
  • Increases energy levels: Dehydration can lead to fatigue, which makes it hard to get motivated.  Drinking enough water can help to increase energy levels which makes it easier to stay active and burn calories.
  • Helps you recover from exercise – Drinking water helps to keep the body hydrated, which is important for physical performance. Dehyd can lead to fatigue, muscle cramps, and decreased endurance. This can make it more difficult to exercise and maintain a healthy weight.
  • Improves digestion: Drinking water can help to improve digestion and prevent constipation, which can lead to bloating and abdominal discomfort. This can make it easier to maintain a healthy weight and prevent weight gain.
  • Helps to flush out toxins: Drinking water can help to flush out toxins and waste products from the body, which can help to reduce bloating and water retention. This can aid in weight loss and prevent weight gain.  It also helps you recover faster and prevent soreness from exercise.

Drinking water can be a simple and effective way to help maintain a healthy weight, and it’s also beneficial for overall health.

It’s important to drink enough water to meet your daily water intake that’s right for your individual needs and to listen to your body when it signals thirst.  If you ever feel thirsty you’re not drinking enough.

Use these tips to help reach your daily water intake requirements.


pouring a glass of water with lime and mint


Tips to Drink Your Daily Water Intake


  • Drinking a glass of water before a meal (and during your meal) can help control your eating, keep your weight in a healthy range, and protect your stomach wall from the harmful effects of digestive acids.
  • Muddle your water with fresh produce like lemons, limes, berries, mint, and cucumber to add flavor.  Avoid all flavored drinks and drink with “natural” flavors added.  They’re made with chemicals.
  • Avoid drinking out of plastic.  The chemicals in the plastic can leach into your water and then into you.  Always only drink out of glass.

  • Use a glass water bottle and mason jars to make sure you’re getting your daily water intake.  They have measurements of ounces (or liters) so you can make sure you’re hitting your intake goal.  I like this set. Shown above.  They make great glasses and storage containers.
  • Use a water intake app.  Search your app store for a daily water intake reminder.  Then your phone will remind you to take a drink. This can be especially helpful to make sure you’re drinking enough to prevent dehydration and thirst.

How much water did the daily water intake calculator say you need?  Let me know in the comments.

Drink up!

Your Coach and Biggest Cheerleader,