Water Intake Planner
Guessing how much water to drink is not a plan. Enter your weight, activity and climate, get your daily target in liters and glasses, and follow a simple hourly schedule with a built-in drink tracker.
Your hourly drinking schedule
Spread evenly from wake up to bedtime. Try to finish each hour slot before the next one starts.
How to use
- Enter your weight in kilograms and pick your activity level and climate.
- Set your wake up time and bedtime so the schedule covers your full day.
- Press Calculate my plan to see your target and hourly schedule.
- Press Log one glass each time you finish a glass. Your progress is saved for the day.
How the target is calculated
- Base: 35 milliliters for every kilogram of body weight.
- Activity: moderate activity adds 0.5 liters, high activity adds 1.0 liter.
- Climate: hot weather adds 0.5 liters, hot and humid weather adds 0.75 liters.
- One glass: 250 milliliters, so 3 liters equals 12 glasses.
- The schedule divides your total glasses evenly across the hours between wake up and bedtime.
Related tools
- Daily Water Intake Calculator — Get your daily water target from weight, activity and climate with an hourly sipping plan.
Frequently Asked Questions (FAQ)
How is my daily water target calculated?
The planner starts with 35 milliliters per kilogram of body weight, then adds extra water for moderate or high activity and for hot or humid climate. The total is shown in liters and in 250 milliliter glasses.
How big is one glass in this planner?
One glass equals 250 milliliters. A target of 3 liters is 12 glasses.
Why does hot weather change my water target?
Heat and humidity make you lose more water through sweat. In hot weather like Pakistan summer, your body needs extra water to stay cool and avoid dehydration.
Does the drink tracker save my progress?
Yes. Every glass you log is saved in your browser for the current day, so you can close the page and come back. The counter resets automatically the next day.
Can I drink too much water?
Yes, drinking far more than your body needs can be harmful, especially with certain health conditions. This tool gives general information only and is not medical advice.