Formula: 35 ml × body weight + activity & climate adjustments
Activity Level
Climate / Environment
Special Conditions select all that apply
Daily Water Intake — COF Health Tools
christianaolawumifoundation.org/health-tools
Your Daily Water Requirement
—
Total Daily Volume—
In standard glasses (250 ml)—
In 500 ml bottles—
Per hour (awake 16 hrs)—
Includes food water (~20%)—
Minimum to drink—
ℹ️
Water needs vary by individual. This calculation provides a general guideline. People with kidney disease, heart failure, or other medical conditions should follow their doctor's advice on fluid intake.
Stay Hydrated
Drink a glass of water first thing every morning
Carry a reusable water bottle with you throughout the day
Eat water-rich foods: fruits, vegetables, soups
Urine should be pale yellow — dark urine means you need more water
Increase intake during hot weather, exercise, and illness
Coffee, tea, and juices count toward fluid intake but water is best
Dehydration symptoms: fatigue, headache, dizziness, dark urine