Water Intake Calculator

Your details

Body weight scales with your size; Adequate Intake uses the Institute of Medicine reference totals by age and sex.
Used by the Adequate Intake method and for child or teen recommendations.
years
kg
Minutes of moderate exercise on an average day. Adds about 12 mL per minute.
minutes
Currency
Water to drink (daily)
2.25L
US cups9.5cups
Fluid ounces76fl oz
Total water (drinks + food)2.81L
Water from food0.56L

Aim to drink roughly 2.2 litres a day (10 cups, 76 fl oz).

  • Total water from all sources is about 2.8 litres a day; roughly 0.6 litres of that comes from food, so you need to drink about 2.2 litres.
  • This is a general guide, not a medical prescription. Other drinks count toward your fluids, so you rarely hit this from plain water alone.
  • Thirst and pale-yellow urine are the best day-to-day cues that you are drinking enough.

Next stepSpread intake across the day rather than drinking a lot at once, and drink to thirst.

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