My Hydration Lab is a small, independent project with one mission: helping you drink the right amount of water every day. We build free, easy-to-use hydration tools and plain-language guides — no sign-ups, no paywalls, no nonsense.
What we do
We turn hydration science into practical tools. Our calculators estimate your personal daily water target from factors that actually matter — body weight, activity level, climate, age, and exercise — instead of repeating one-size-fits-all advice like “drink eight glasses a day.”
- Water Intake Calculator — our flagship tool: weight, activity, and climate in one estimate.
- Daily Water Intake by Weight — a quick baseline from your body weight.
- Water Intake for Exercise — workout-day targets with sweat-loss estimates.
- Hydration Reminder Timer — gentle nudges so you actually drink.
- Caffeine Intake Calculator — total your daily caffeine against the 400 mg benchmark.
- Kids Water Intake Calculator — age-based targets for children.
- Water Intake in Summer Heat — hot-day adjustments for temperature and time outdoors.
Why hydration matters
Water is involved in nearly everything your body does: regulating temperature, carrying nutrients, cushioning joints, and keeping your brain sharp. Even mild dehydration — the kind you barely notice — can cause headaches, fatigue, and trouble concentrating. Yet most people have no idea how much they actually need, because the answer is personal.
Our approach
- Simple over clever: every tool shows its math, so you can see exactly where your number comes from.
- Honest ranges, not false precision: hydration is an estimate, and we say so.
- Privacy-friendly: our calculators run entirely in your browser — your inputs never leave your device.
- Free forever: every tool and guide on this site is free to use, no account needed.
A note on medical advice
We are not medical professionals, and nothing on this site is medical advice. Our tools give general information to help you build better hydration habits. If you have a health condition, take medication, are pregnant, or care for someone who is ill, please talk to a qualified health professional about your fluid needs. Read our full disclaimer.
Questions or suggestions? We would love to hear from you — visit our contact page.