Daily water intake calculator
It shows total water from food and drinks from official reference values, then the part that comes from drinks, in cups.
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How to use it
- Enter sex, status and reference.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
EFSA: men 2.5 L, women 2.0 L, pregnancy +0.3 L, breastfeeding +0.7 L. NASEM: men 3.7 L, women 2.7 L, pregnancy 3.0 L, breastfeeding 3.8 L. Drinks = about 80% of the total; cups = drinks ÷ 0.25 L.
Example
Inputs: Sex = Male, Status = Not pregnant or breastfeeding, Reference = European Food Safety Authority (EFSA). Result: Total water per day (food and drinks): 2.5 L; From drinks, approx.: 2 L; 250 ml cups: 8.
Limits and caveats
- Values are for adults in a temperate climate with moderate activity; heat and exercise raise needs.
- People with heart or kidney disease may need to limit fluids as their doctor advises.
Questions about this tool
Does the figure include water from food?
Yes. The headline is total water, and about 20% of it usually comes from food, the rest from drinks.
Why do EFSA and NASEM differ?
They were based on different intake data, so the NASEM values are higher. Both are recognised references.
Do tea and coffee count?
Yes, all drinks add to fluid intake, though you should watch caffeine and sugar.