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Adults need about 30 to 35 ml of water per kilogram of body weight a day. A little over half of it you drink, the rest comes from food and your metabolism. At 70 kg that is about 1.4 litres to drink.
Example:
1.4 litres a day
Water in total: 2.5 litres. Food and metabolism provide the rest.
You need more with exercise, heat and fever – see below.
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Water a day in ml, with normal energy intake and average living conditions.
| Age (years) | Drinks | Solid food | Metabolism | Total | per kg |
|---|---|---|---|---|---|
| 15 to under 19 | 1,530 ml | 920 ml | 350 ml | 2,800 ml | 40 ml |
| 19 to under 25 | 1,470 ml | 890 ml | 340 ml | 2,700 ml | 35 ml |
| 25 to under 51 | 1,410 ml | 860 ml | 330 ml | 2,600 ml | 35 ml |
| 51 to under 65 | 1,230 ml | 740 ml | 280 ml | 2,250 ml | 30 ml |
| 65+ | 1,310 ml | 680 ml | 260 ml | 2,250 ml | 30 ml |
Source: German Nutrition Society (DGE), 2000
| Weight | 19 to 50 years | 51 years and over |
|---|---|---|
| 50 kg | 1.0 l | 0.8 l |
| 60 kg | 1.2 l | 1.0 l |
| 70 kg | 1.4 l | 1.2 l |
| 80 kg | 1.5 l | 1.3 l |
| 90 kg | 1.7 l | 1.5 l |
| 100 kg | 1.9 l | 1.7 l |
Example: 70 kg, 35 years:
About 1.2 to 1.5 litres, says the DGE for adults. In total you need more, around 2.3 to 2.7 litres, but part of it comes with your food. With exercise and in hot weather you drink more.
Yes, coffee and black tea count towards your fluid too. Ideally you drink mostly water and unsweetened tea.
Pale urine is a good sign. Dark urine and thirst show you should drink more. Older people often feel less thirsty and do best drinking to a plan.
Rarely for healthy people. But very large amounts in a short time can lower the sodium in your blood. Spread your drinks across the day.
The app uses 33 ml per kilogram for your drink goal, about as much as the water in total. The calculator shows you both: the DGE value for drinks and the water in total.
No. The calculator works in your browser and sends nothing.