Complete guide: Daily Water
Updated:
National Academies adequate intake refers to TOTAL water, not just glasses of plain water: 3.7 L for adult men, 2.7 L women, 3.0 L pregnancy and 3.8 L lactation. Includes water in food and all beverages.
Food share is estimated from the percentage you enter; 20% is a common example, not a measurement of your diet. Beverages = total water × (1 − food percentage). Equivalent glasses do not require extra plain water on top of other fluids.
These are population references, not a mandatory minimum or individualized plan. Heat, sweat and exercise change needs, but no fixed supplement is invented. Kidney/heart disease, hyponatremia, medication or fluid restriction require clinical guidance; do not force large volumes.
Sources and health limitations
Document review: 2026-10-24
How it works
- 1Choose the reference profile for a healthy adult.
- 2Subtract the estimated food-water fraction.
- 3Divide beverage fluids by glass volume, without counting other fluids twice.
Frequently asked questions
Must it all be plain water?
No. The reference includes beverages and food water; do not count them twice.
Are values preserved when sharing?
The link retains entered values. Weight, dates and other health data are included in the link: share only with people you want to see them.