How Can We Help?
Water Intake Calculator
Water Intake calculator
| require | require |
you should drink ...... of water per day
How does the daily water intake calculator work?
Our calculator will assist you in finding out the amount of water you’ll drink each day to avoid dehydration. It is dependent on Adequate Intakes (AI) measure that measures the median of total water intake taken from U.S. survey data:
| Age (years) | AI (milliliters/day) | |
|---|---|---|
| Child | 0–6 mths | 700 |
| 7–12 mths | 800 | |
| 1–3 | 1300 | |
| 4–8 | 1700 | |
| Female | 9–13 | 2100 |
| 14–18 | 2300 | |
| 19–30 | 2700 | |
| 31–50 | 2700 | |
| 50+ | 2700 | |
| Male | 9–13 | 2400 |
| 14–18 | 3300 | |
| 19–30 | 3700 | |
| 31–50 | 3700 | |
| 50+ | 3700 |
 Water content in foods
Below is a reference table for the water content in selected foods, based on Altman P. “Blood and Other Body Fluids” (1961), Federation of American Societies for Experimental Biology as cited in Popkin B. M., D’Anci K. E., Rosenberg I. H. (2010) “Water, Hydration and Health” [1].
| Water percentage | Food item |
|---|---|
| 100% | Water |
| 90-99% | Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, squash (cooked) |
| 80-89% | Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, pineapple |
| 70-79% | Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp |
| 60-69% | Pasta, legumes, salmon, ice cream, chicken breast |
| 50-59% | Ground beef, hot dogs, feta cheese, tenderloin steak (cooked) |
| 40-49% | Pizza |
| 30-39% | Cheddar cheese, bagels, bread |
| 20-29% | Pepperoni sausage, cake, biscuits |
| 10-19% | Butter, margarine, raisins |
| 1-9% | Walnuts, peanuts (dry roasted), chocolate chip cookies, crackers, cereals, pretzels, taco shells, peanut butter |
| 0% | Oils, sugars |
 10 warning signs that tell you your body is lacking water.
How much water should I drink?
The most crucial rule that isn’t a part of any calculator is to take note of the signals your body gives. If you feel thirsty, drink a glass of water. Check your urine color. The lighter it appears the more hydrated you are.
There are many circumstances that require us to drink more water – the most significant is increased sweating (exercise or hot weather) as well as numerous diseases that cause vomiting or diarrhea. It is important to trust not only your thirst but also your common sense.
Children and older people are less thirsty than adults, so be sure your child is drinking enough fluids, particularly during the summer months and when they are engaged in physical activities.
How to Increase Your Water Intake
drinking water isn’t all you need to do to increase the amount of fluid you drink. It is also possible to boost the quality of your water by eating foods that are rich in water.
In fact, around 20 percent of your daily liquid intake comes from beverages and other food items and not from water!
Here are five tips to help you drink more water each day and boost your hydration levels.