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Water Intake Calculator

Water Intake calculator

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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 content in selected foods
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.


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