Daily water intake calculator

Daily water intake calculator

How it works

1. 01

   The estimate starts from a need of about 30 to 35 ml of water per kilo per day, a benchmark commonly used by dietitians for a healthy adult. The European Food Safety Authority sets a total intake of 2 litres a day for women and 2.5 litres for men, about 20% of which comes from food.

2. 02

   Physical activity and heat increase losses through sweat: the tool adds about 350 ml for moderate activity, 700 ml for intense activity, and 500 ml for a hot and humid climate like Thailand's. Pregnancy calls for about 300 ml more, breastfeeding 700 ml.

3. 03

   Drinking more is not better: beyond 4 litres a day without intense effort, the kidneys struggle to keep up and blood sodium can drop. Urine colour remains the best guide: pale yellow is right.

4. 04

   With kidney or heart disease, or diuretic treatment, the amount of water must be set with your doctor: this tool does not apply.

These tools give general information. They do not replace the advice of a doctor or a qualified professional.

Frequently asked questions

Do tea, coffee and other drinks count?

Yes, largely. Coffee and tea hydrate almost as well as water despite the caffeine. Sodas and juices count too, but bring a lot of sugar; water remains the best option.

Should I drink before I feel thirsty?

Ideally yes, especially in strong heat or after 60, as thirst comes late and weakens with age.

How much should I drink during sport?

About 150 to 250 ml every 15 to 20 minutes of effort, more in the heat. Beyond an hour of intense effort, a lightly salted drink or coconut water replaces lost minerals.

Is tap water safe to drink in Thailand?

In most cities the water is treated but the distribution is not guaranteed: residents drink filtered or bottled water. Filtered-water dispensers by the litre are everywhere and cheap.

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