See the published adult reference values for total water and beverages, and optionally track a personal drinking goal.
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The published reference values are defined for adult men and women. Choose the group whose reference equation or value applies to you.
Adequate Intakes (AIs) for total water per day, from the National Academies. Total water includes drinking water, other beverages, and water in food.
| Unit | Total water per day | From beverages per day |
|---|---|---|
| liters | 3.7 liters | 3 liters |
| milliliters | 3,700 milliliters | 3,000 milliliters |
| US cups | 15.6 | 12.7 |
| US fluid ounces | 125.1 | 101.4 |
The reference values shown are the Adequate Intakes (AIs) for total water established by the National Academies of Sciences, Engineering, and Medicine for generally healthy adults: 3.7 liters per day for men and 2.7 liters per day for women, of which roughly 3.0 and 2.2 liters respectively are expected to come from beverages.
An Adequate Intake is a population-level reference for generally healthy adults, not a personal prescription. Needs vary with climate, activity, body size, illness, and diet — and much of daily water also comes from food. This tool applies no activity, climate, or weight multipliers; the only calculations are unit conversion and, if you use the tracker, goal minus consumed (never below zero).
remaining = max(0, goal − consumed) 1 L = 1000 mL · 1 L ≈ 4.23 US cups · 1 L ≈ 33.8 US fl oz
No. It is total water: drinking water, other beverages, and the water contained in food. The beverage-only reference is about 3.0 liters for men and 2.2 liters for women.
Fluid needs rise with heavy sweating, heat, and illness. These are population references, so adjust for your situation and, if you have a medical condition, ask your clinician.
Yes. They are the Adequate Intakes for total water set by the National Academies of Sciences, Engineering, and Medicine.
No. The calculation runs entirely in your browser and your entries are not sent to our servers or stored in cookies.
This calculator provides general population reference values, not medical advice or a personalized hydration plan. Talk to a healthcare professional about your fluid needs, especially if you are pregnant or breastfeeding, have kidney, heart, or electrolyte conditions, or take medication that affects fluid balance.
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