Daily Water Intake Calculator
The Science of Hydration: How Much Water You Really Need
Why Proper Hydration Matters
Water makes up 60% of your body weight and is essential for:
- Regulating body temperature
- Lubricating joints
- Removing waste through urine and sweat
- Delivering nutrients to cells
Signs of Dehydration
Mild Dehydration
- Thirst
- Dry mouth
- Headache
- Dark yellow urine
Severe Dehydration
- Dizziness
- Confusion
- Rapid heartbeat
- No urine output
Water Content of Common Foods
| Food | Water Content | Equivalent to (oz water) |
|---|---|---|
| Cucumber | 96% | 5oz per cup |
| Watermelon | 92% | 4.5oz per cup |
| Soup (broth-based) | 90% | 7oz per cup |
| Coffee/Tea | 99% | 8oz per cup |
5 Tips to Drink More Water
- Carry a marked water bottle to track intake
- Add natural flavors like lemon, cucumber or mint
- Pair with habits (drink after bathroom breaks)
- Use hydration apps with reminders
- Eat water-rich foods (see table above)
Pro Tip: Your urine should be pale yellow (like lemonade). Dark urine indicates you need more water, while completely clear means you may be overhydrated.