Pick your sex and life stage. You see the European and US adequate intakes side by side, how much of that usually comes from drinks, and how many glasses it is.
Updated
Adequate intakes describe healthy people at moderate temperature and activity. Heat, exercise, illness or a medication that causes vomiting or diarrhoea can raise needs; heart or kidney conditions can lower them. Ask your clinician.
women 2.0 · men 2.5 · pregnancy 2.0 + 0.3 = 2.3 · breastfeeding 2.0 + 0.7 = 2.7 litres a day [1]. Men always get 2.5, whatever life stage is selected.
women 2.7 total, 2.2 from drinks · men 3.7, 3.0 · breastfeeding 3.8, 3.1 litres a day [2]. Pregnancy is left blank here.
fl oz = litres × 33.814 · glasses = NASEM drinks (L) × 1000 ÷ glass size (mL).
Each row was entered into this calculator and the result copied as shown.
| Entry | EFSA total | NASEM total | NASEM from drinks | Glasses |
|---|---|---|---|---|
| Female · neither · 250 mL glass | 2.0 L | 2.7 L · 91 fl oz | 2.2 L · 74 fl oz | 8.8 |
| Male · 250 mL glass | 2.5 L | 3.7 L · 125 fl oz | 3.0 L · 101 fl oz | 12 |
| Female · pregnant · 250 mL glass | 2.3 L | – | – | – |
| Female · breastfeeding · 237 mL glass | 2.7 L | 3.8 L · 128 fl oz | 3.1 L · 105 fl oz | 13.1 |
| Group | EFSA total [1] | NASEM total [2] | NASEM from drinks [2] |
|---|---|---|---|
| Women | 2.0 | 2.7 | 2.2 |
| Men | 2.5 | 3.7 | 3.0 |
| Pregnancy | 2.3 (2.0 + 0.3) | see report | see report |
| Breastfeeding | about 2.7 (2.0 + 0.6 to 0.7) | 3.8 | 3.1 |
EFSA values assume moderate temperature and moderate activity (PAL 1.6) [1]. The two bodies used different intake data, which is why their numbers differ.
Adequate intakes are set where evidence is not enough for an exact requirement; they describe what healthy groups usually drink and eat [1][2]. A single person’s needs can be higher or lower.
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They are based on different population intake surveys [1][2]. Both describe adequate intakes for healthy groups, not exact requirements, so either is a reasonable reference to talk through with your clinician.
No. Neither EFSA nor NASEM sets water intake per kilogram [1][2], so this page shows their published values for your sex and life stage rather than a weight-based rule of thumb.
Yes, in both sets of values. EFSA’s reference covers drinking water, beverages of all kinds and the moisture in food [1]. In the NASEM data, drinks supplied about 81% of total water and food the rest [2].
The labels warn that nausea, vomiting or diarrhoea can lead to dehydration, and that this has been linked to acute kidney injury [3][4]. How much you should drink is a question for your prescriber; the values here describe healthy people.
The Ozempic® and Mounjaro® labels ask prescribers to tell patients about the risk of kidney injury from dehydration with stomach side effects [3][4]. If you cannot keep fluids down, contact your prescriber.
EFSA’s values only apply at moderate temperature and moderate physical activity (PAL 1.6) [1]. Heat and heavy activity raise needs, which this calculator does not model.
About 300 mL a day in pregnancy and about 600 to 700 mL a day while breastfeeding, on top of the adult female value [1]. NASEM lists 3.8 L total and 3.1 L from drinks for breastfeeding [2].
We could not read the NASEM pregnancy row from the source on the day we checked, so we leave it blank rather than repeat a number we have not verified. The report is linked below.
Yes. PepLabo logs water with a tap, shows the day’s total and can send water reminders every 1, 2 or 3 hours or spread across your waking hours.
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