Daily water target
The "8 glasses a day" rule isn't bad — but isn't right for everyone. Adjust for body weight, activity level, and climate.
Daily target
95 oz
~12 cups
In liters
2.8 L
~5.5 standard 16oz bottles
CalPilot
Target set. CalPilot logs water in one tap.
Track ounces alongside calories and watch the day fill toward your target. Free download.
How it's calculated
- Base: body weight (lbs) × 0.5 = ounces of water
- Exercise add: +12 oz per 30 minutes of exercise
- Climate add: +16 oz hot/humid, +0 cool/temperate
What counts as water
All non-caffeinated beverages count toward hydration. Water, herbal tea, sparkling water, milk. Coffee and tea have a mild diuretic effect but still net positive for hydration. Alcohol is dehydrating.
Watch for over-hydration
Drinking far above your needs can dilute electrolytes (hyponatremia). Endurance athletes are at highest risk. If your urine is frequently clear-clear, you might be drinking more than needed.
The pee test
Pale yellow = hydrated. Dark yellow/amber = drink more. Frequent clear urine = ease off. Better signal than a fixed daily target.