Healthy Primix
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Daily Water Intake Guide

European guidance sets adequate total water intakes of about 2.0 litres a day for women and 2.5 litres for men, from drinks and food combined. Roughly 80% of that, about 1.6–2.0 litres, usually comes from drinks.

Sex
Pregnancy or breastfeeding

For healthy adults. Children, older adults with medical conditions and anyone told to limit fluids should follow their doctor's advice.

Choose your options to see reference values for daily water intake.

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How this tool works

  1. 1Choose your sex and, if relevant, pregnancy or breastfeeding.
  2. 2The tool shows the European Food Safety Authority (EFSA) adequate intake for total water, and the higher US National Academies value for comparison.
  3. 3The drinks estimate assumes about 20% of total water comes from food, as EFSA does.
  4. 4Glasses are counted as 250 ml.

Limitations

  • These are population reference values for healthy adults, not personal prescriptions.
  • You need more in hot weather, during exercise, and when you have a fever, vomiting or diarrhoea.
  • People with heart, kidney or liver conditions may be told to limit fluids. Follow your doctor's advice.
  • A practical check from the NHS: aim for pale yellow urine.

Sources

  1. Scientific Opinion on Dietary Reference Values for water (2010) (opens in a new tab) — EFSA
  2. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2005) (opens in a new tab) — National Academies
  3. Water, drinks and hydration (opens in a new tab) — NHS