Estimate how much water to drink each day from your body weight, exercise and climate, with the amount in liters, cups, ounces and glasses, alongside the EFSA and US health baselines.
如何使用 Water Intake Calculator
Choose metric or imperial units and enter your sex and body weight.
Add your daily exercise in minutes and pick a temperate or hot climate.
See your estimated daily water in liters, glasses, cups and ounces, next to the official baselines.
There is no universal daily water target. Your needs depend on your body size, how active you are, the climate, your diet and your health. This calculator gives a practical personal estimate for your drinks, then shows the fixed authority baselines so you can sanity-check it against official guidance.
The personal figure starts from your body weight at about 33 ml per kg, the middle of the widely used 30 to 35 ml per kg rule of thumb for healthy adults. It then adds roughly 350 ml, about one large glass, for every 30 minutes of exercise, and increases the total by around 10% in a hot climate where you sweat more.
This estimate is for the fluids you drink. Because food provides water too, your drinking target can sit a little below the total-water baselines that include food.
For context, the tool shows two respected total-water adequate intakes. The European Food Safety Authority (EFSA) sets about 2.0 liters a day for women and 2.5 liters for men. The US National Academies (NASEM) set about 2.7 liters for women and 3.7 liters for men. Both figures are total water from drinks and food combined, which is why they are higher than a drinks-only estimate.
Any formula is a starting point, not a prescription. Two people of the same weight can need noticeably different amounts depending on sweat rate, muscle mass, medication and the day itself. Treat the number as a helpful daily aim, and adjust up when you are active or hot and down when you are not.
Some situations change your needs and are not covered by a general calculator: pregnancy and breastfeeding, kidney or heart conditions, certain medications, and illness with fever, vomiting or diarrhea. Drinking far too much too quickly can also be harmful by lowering blood sodium. If you have a medical condition or are unsure, follow advice from a health professional rather than a formula.
Use the liters, glasses, cups or ounces figure as a loose daily aim and spread it across the day rather than drinking it all at once. Let thirst and pale-yellow urine fine-tune it: drink more on hot or active days, less when you are cool and still. Everything is worked out in your browser, and you can switch between metric and imperial units at any time.
常见问题
There is no single right number. A common rule of thumb is about 30 to 35 ml per kg of body weight, which is roughly 2 to 3 liters a day for most adults, plus more for exercise and hot weather. Authorities set total-water adequate intakes of about 2.0 L for women and 2.5 L for men (EFSA), or 2.7 L and 3.7 L (US), including water from food.
Eight 250 ml glasses is about 2 liters, which is a reasonable ballpark for many adults but not a scientific target. Your real need depends on your size, activity, climate and diet. Use it as a loose guide, not a rule.
Yes. Almost all drinks, including coffee and tea, count toward your fluids, and food supplies roughly 20% of your total water, more if you eat lots of fruit and vegetables. The official baselines shown here are total water, so your drinks alone can be a bit lower.
Exercise raises fluid loss through sweat, so this tool adds about 350 ml (a large glass) for every 30 minutes of activity. In hard or long sessions, or in the heat, you may need more, and replacing electrolytes matters too.
Rarely, but yes. Drinking far more than you need in a short time can dilute blood sodium (hyponatremia), which is dangerous. Spread intake through the day and let thirst and pale-yellow urine guide you rather than forcing large amounts.
Pale-yellow urine and infrequent thirst are good signs. Dark urine, headache, fatigue or dizziness can signal you need more. These everyday cues are more useful day to day than hitting an exact number.
本工具仅用于一般信息和初步筛查。结果只是估算，不是医疗诊断，也不能替代专业建议。请就你自己的情况咨询医生。
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