Water Intake Calculator

This tool gives a daily water target two ways. The first is the Adequate Intake for total water published in the 2004 US Dietary Reference Intakes, a reference table by sex and age group that splits the figure into the part which normally comes from drinks and the part that comes from food. The second is the 30 to 35 mL per kilogram rule of thumb, shown next to the half-your-weight-in-ounces version so you can see how far apart they are. Both can add an exercise allowance of 0.4 to 0.8 litres per hour. These are estimates and not medical advice, because real needs move with climate, altitude, activity and health.