Your fluid intake. Per day.
Choose your basis, exercise and temperature: you see roughly how much to drink – in litres and glasses. For healthy adults, not a diagnosis.
Guidance for healthy adults, not medical advice.
How it is calculated
- Basis according to EFSA: women need about 2.0 litres, men about 2.5 litres of water a day – around 20 % comes from food. That leaves about 1.6 or 2.0 litres from drinks. The DGE gives about 1.5 litres.
- Exercise: about 0.5 to 1 litre extra per hour – depending on sweat, pace and temperature.
- Heat or sauna: around 0.5 litres extra.
What the value does not show
- With heart or kidney disease your doctor often sets the amount.
- Pregnancy (about 0.3 litres more) and breastfeeding (about 0.7 litres more) raise the need.
- Very large amounts in a short time can be harmful. Drink throughout the day and when thirsty.
Frequently asked questions
How much water should I drink a day?
Healthy adults do well with about 1.5 to 2 litres from drinks, more on exercise days and hot days. Pale urine is a good sign.
Do coffee and tea count?
Yes. Coffee and tea also count towards your intake. Water and unsweetened drinks are the best choice.
How much more with exercise?
About 0.5 to 1 litre per hour of exercise – more in heat and with heavy sweating.
How do I keep track?
In myfoody you log water with one tap – also from the widget and on Apple Watch – and see your day in litres and glasses.
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