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The FORWARD Method™
Daily Hydration Estimator Water intake calculator: how much should I drink?
Estimate your general daily fluid reference, compare it with what you currently drink and identify factors that may change your hydration needs. Based on the Australian and New Zealand reference values for water.
This tool provides a general starting point. Hydration needs vary with activity, sweat losses, climate, health, medications, pregnancy, breastfeeding and individual circumstances.
General daily fluid reference
- Male2.6L / day
- Female2.1L / day
- Pregnancy (19–50)2.3L / day
- Breastfeeding (19–50)2.6L / day
Fluid from drinks is the amount above — plain water, milk and other beverages. Some of your daily water also comes from food, so your total water from food and drinks is higher. The figure this tool compares against is the reference for fluids from drinks, because that is what you can reasonably match to your recorded beverages.
Your details
This estimator is designed for adults aged 18 and over.
If relevant, this adjusts the general reference (pregnancy 2.3 L, breastfeeding 2.6 L).
Your hydration estimate
General daily fluid reference
—L / day
This is a general starting point for fluids from drinks, not an exact requirement, minimum or personalised prescription. Some of your daily water also comes from food.
Your recorded drinks
—L / day
Approximate difference
—
Your drink pattern
About electrolytes and forcing fluids
Electrolyte and sodium needs vary considerably between individuals. Sweat rate, sweat composition, activity, climate, food intake, health conditions and medications can all affect what is appropriate. This tool does not provide sodium, potassium, magnesium or electrolyte dosing.
Too little fluid can be problematic, but routinely forcing large volumes of water or using electrolyte products without context may also be inappropriate.
Please read this first
This calculator is not suitable for determining fluid or electrolyte intake where a medical condition, medication or prescribed fluid restriction is relevant. Please seek advice from the clinician managing your care.
Seek urgent medical care for severe or rapidly worsening symptoms — such as confusion, fainting, persistent vomiting or diarrhoea, or an inability to keep fluids down. This tool cannot assess or diagnose the cause.
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Your hydration context
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Your hydration context
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Common questions
How much water should I drink a day?
The Australian and New Zealand reference values suggest about 2.6 litres of fluids a day from drinks for men and about 2.1 litres for women (around 10 and 8 cups). Needs rise with heat, exercise, sweating, pregnancy and breastfeeding, and some health conditions need a different approach.
Do tea, coffee and other drinks count?
Yes. Most drinks count towards your daily fluids, including tea, coffee, milk and sparkling water. Water is still the best everyday choice, and food such as fruit, vegetables and soups adds extra fluid too.
Can you drink too much water?
Yes, although it is rare. Drinking very large amounts quickly can lower blood sodium. More is not always better, and if a health professional has given you a fluid limit, follow their advice rather than a general reference.
Do I need electrolytes?
Most people do not need electrolyte drinks for everyday life. They may help during long or hot exercise with heavy sweating. Individual needs vary, so get personal advice if you are unsure.
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References
- Australian and New Zealand Nutrient Reference Values — Water.
- Sports Dietitians Australia — guidance noting that exercise hydration needs vary with sweat rate, environmental conditions and individual circumstances.
