Daily hydration estimate
Plan a practical water routine.
Get a simple starting estimate and adjust it for exercise and warm conditions.
Your daily estimate
Add your details to see a practical fluid starting point.
A daily starting point
—litres
— cups
This estimate is for drinks across the day. Food also contributes water, and your actual needs may be higher or lower.
Water needs are personal
There is no single ideal amount for everyone. Activity, temperature, food, pregnancy, breastfeeding, health conditions and medicines can all change fluid needs.
Use this as a planning aid. If a clinician has told you to limit or closely manage fluids—especially for a kidney or heart condition—follow that advice instead. Read our guide to hydration without the hype.