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Adequate intake figures cover all water you take in, including what comes from food. Enter your details to see your daily target in liters and cups, and how much of it should come from drinks.
Baseline totals come from the National Academies adequate intake values: about 3.7 liters a day for men and 2.7 for women, roughly 3.0 in pregnancy and 3.8 while breastfeeding. About 20 percent of that total normally comes from food, so the drink target is the smaller number. Add about 0.4 liters per 30 minutes of exercise. Individual needs vary with medication and health conditions.
The eight-glasses rule has no scientific basis. The real reference figures are higher, they differ by situation, and they count water from food as well as drinks.
These are total water figures from the National Academies, and roughly 20 percent normally comes from food. Needs rise with heat, altitude, and exercise.
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