Aim to drink about 2.2 L from beverages — roughly 20% of your daily water comes from food.
This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual needs vary. Consult a qualified healthcare provider or registered dietitian before making significant changes to your diet or health routine.
How to use this calculator
Select your sex, enter how many hours of exercise you do each day, and check any boxes that apply: hot climate, pregnant, or breastfeeding. The calculator adjusts the IOM baseline recommendation for each factor and returns your total daily water need alongside a practical beverage target (the portion that comes from drinks rather than food).
Understanding your result
The total daily water figure includes all sources: beverages, food, and water produced by metabolism. About 20% typically comes from food, so the drinking target shown is roughly 80% of the total. Thirst is generally a reliable guide for healthy adults, but conditions like intense exercise or heat exposure can increase needs faster than thirst signals.
Disclaimer
This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual needs vary. Consult a qualified healthcare provider or registered dietitian before making significant changes to your diet or health routine.
Track this in OptiAI
OptiAI helps you track hydration alongside your other daily health habits — so staying on target becomes part of a broader picture rather than an isolated goal.