How we estimate it
The US National Academies suggest adequate daily fluid from drinks of about 13 cups (3 liters) for men and 9 cups (2.2 liters) for women. That's from all drinks, including water, milk, tea and coffee. Food, like fruit and soup, adds roughly another 20%.
We add about 1½ cups (12 oz) for every 30 minutes of exercise and about 2 extra cups on hot days.
Simple signs you're drinking enough
- You rarely feel very thirsty.
- Your urine is pale yellow.
Easy ways to drink more
- Keep a water bottle with you, and refill it at set times.
- Add lemon, cucumber or berries for flavor.
- Eat water-rich foods like watermelon, oranges and cucumbers.
People with heart or kidney conditions, or who are pregnant or breastfeeding, may need different amounts. Ask your doctor.
Stay hydrated
As an Amazon Associate, BloomCalc earns from qualifying purchases. This doesn't change the price you pay.
This is an estimate, not medical advice. It's meant for healthy adults and isn't designed for pregnancy, breastfeeding, athletes in heavy training, or anyone with a medical condition. For personal advice, talk to your doctor or a registered dietitian.
FAQ
How many cups of water should I drink a day?
Many adults need about 9 cups (women) to 13 cups (men) of fluids from drinks a day, more if you exercise or it's hot. Use the calculator for your estimate.
Does coffee or tea count toward water intake?
Yes. Coffee, tea, milk and other drinks all count toward your daily fluids, though plain water is the best everyday choice.
Can you drink too much water?
Yes, though it's rare. Drinking very large amounts quickly can be dangerous. Spread your drinks through the day and follow your thirst.