Daily Water Intake

Daily Water Intake Calculator (Evidence-Informed)

Get a personalized fluid target based on body weight, activity, climate, and life stage. Results show liters, 250-ml cups, 200-ml glasses, and 1-L bottles.

Adds ~350 ml per 30 min of moderate activity; heavy sweating adjusts more (see below).
If unwell or dehydrated, seek medical advice—these are provisional adds.
Heavy sweating increases the exercise add by ~50%.

Your Daily Fluid Target

–liters / day
–cups (250 ml)
–glasses (200 ml)
–1-L bottles
Assumptions used
Baseline 32.5 ml/kg; +350 ml/30 min exercise; climate/altitude/life-stage/illness as selected.
Food vs fluids
Result above is drinking fluids only. Typical diet contributes ~20–25% of total water.

How Your Result Compares to Standard Benchmarks

GuidelineReferenceTypical total water per dayFluids only (≈80%)
U.S. DRI (IOM/NAS)Adequate IntakeMen ~3.7 L • Women ~2.7 L (total water)Men ~3.0 L • Women ~2.2 L
EFSA (Europe)EFSA 2010Men ~2.5 L • Women ~2.0 L (total water)Men ~2.0 L • Women ~1.6 L

Benchmarks include water from food & drinks. Your personalized target above is for fluids you drink.

Quick Checks to Stay Safely Hydrated

Urine color guide (quick self-check)

Aim for pale straw-yellow. Persistently dark urine, dizziness, or confusion warrants medical attention.

FAQs

Is food included?

This tool estimates fluids only. Foods (fruits, yogurt, soups) typically contribute ~20–25% of total water intake.

What if I have kidney, heart, or endocrine issues?

Targets can differ. Always follow your clinician’s advice. Fluid restriction may be needed for specific conditions.

What about salt and electrolytes?

After >60 minutes of exercise, especially in heat, consider an electrolyte beverage. Routine days don’t require special drinks—plain water is fine.

Can I over-hydrate?

Yes. Don’t force excessive fluids. Spread intake through the day and use thirst + urine color as guardrails.

References (Quick View)