Water Intake Calculator
See how much water you need each day — from drinks and food — for your age and sex, including during pregnancy and breastfeeding.
Work out your daily water
Adequate water intake (EFSA)
| Who | Total water a day |
|---|---|
| Children 2–3 years | 1.3 L |
| Children 4–8 years | 1.6 L |
| Boys 9–13 years | 2.1 L |
| Girls 9–13 years | 1.9 L |
| Men, 14 and over | 2.5 L |
| Women, 14 and over | 2.0 L |
| Pregnant women | 2.3 L |
| Breastfeeding women | 2.7 L |
How it is calculated
the EFSA adequate intake for your age and sex
+ 0.3 L a day
+ 0.7 L a day
about 80% of the total; glasses = drinks ÷ 0.25 L
There is no single formula for water. These are the European Food Safety Authority’s adequate intakes — the amounts healthy people typically drink and eat while staying well hydrated.
Needs go up in hot or humid weather, with exercise, and with fever, vomiting or diarrhoea. Pale-yellow urine is a simple sign you are drinking enough.
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For general information only — not medical advice, diagnosis or treatment. These calculators use population formulas that cannot account for every individual, and are meant for adults unless stated. Always speak to a qualified doctor about your health, and never delay seeking care because of a result here.