Water Intake Calculator

A general rule is half your body weight (in pounds) in ounces of water. A 160-lb person needs about 80 oz (2.4L). Increase for exercise, hot weather, and altitude. The 8×8 rule (eight 8-oz glasses) is about 64 oz — a reasonable minimum.

Yes. Overhydration (hyponatremia) is rare but can occur during extreme exercise. Your urine should be light yellow — if it's consistently clear, you may be overhydrating. Listen to your thirst signals.