Water Intake Calculator
Your Hydration Plan
Daily Water Intake
2.5 L
(10 cups)
From Food
0.5 L
From Drinks
2.0 L
Suggested Drinking Schedule
7:00 AM
Upon waking
294ml
9:00 AM
Mid-morning
196ml
12:00 PM
Before lunch
294ml
2:00 PM
Afternoon
196ml
4:00 PM
Pre-workout/snack
294ml
6:00 PM
Before dinner
294ml
8:00 PM
Evening
196ml
9:30 PM
Before bed
196ml
💧 Hydration Tips
- • Start your day with a glass of water
- • Keep a water bottle visible as a reminder
- • Eat water-rich foods like fruits and vegetables
- • Monitor urine color - aim for light yellow
- • Limit caffeine and alcohol as they can be dehydrating
⚠️ Signs of Dehydration
- • Dark yellow urine
- • Dry mouth and lips
- • Headache or dizziness
- • Fatigue
- • Decreased urination