Free tool
Water intake calculator
Get a daily drinking goal based on National Academies guidance, adjusted for exercise and hot weather.
Where the numbers come from
The National Academies say most healthy men need about 3.7 liters (125 ounces) of total water a day, and most healthy women need about 2.7 liters (91 ounces). "Total water" includes the water in food. About 80% usually comes from drinks and 20% from food, so we use 80% for your drinking goal.
For pregnancy and breastfeeding, we use the National Academies' amounts of 3.0 and 3.8 liters of total water a day.
How we adjust for exercise and heat
You lose more water through sweat when you move or when it's hot. We add about 12 ounces for every 30 minutes of exercise and about 16 ounces for hot weather. These are Bee's rough estimates, not official numbers. Big sweaters and long workouts may need more.
Easy ways to drink more
- Keep a refillable bottle where you can see it.
- Have a glass with each meal.
- Choose water instead of sugary drinks. It saves calories, too.
- Check your pee: pale yellow usually means you're getting enough.
Common questions
Do coffee and tea count?
Yes. The National Academies count all drinks, including coffee and tea, toward your total.
Can I drink too much water?
It's rare, but drinking a very large amount in a short time can be dangerous. Spread your drinks through the day and let thirst guide you.
My doctor told me to limit fluids. Should I use this?
No. Some heart and kidney conditions need less fluid. Always follow your doctor's advice over this calculator.
A note on safetyThis tool gives general estimates for healthy adults. It isn't medical advice. If you're pregnant, under 18, have a health condition, or take medicine that affects your weight or fluids, ask your doctor what's right for you.
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