Hydration Planner
Build an adult water-intake scenario that distinguishes total water, moisture in food, and the amount allocated to drinks.
Published by Reeve Editorial Team · Methods and sources updated
Start with the EFSA total-water reference for moderate conditions. It includes water in food and all drinks. Your actual needs can differ.
Amount allocated to drinks
1.60 L
About 6.4 × 250 mL glasses, spread across the day.
Total water in this scenario
2.00 L
2000 mL baseline; 400 mL allocated to food; 0 mL of additional drinks entered by you.
Inputs stay in this tab. Saving keeps a copy on this device until you reset or clear it.
This is an adult planning reference for moderate conditions, not a fluid prescription or hourly drinking target. Heat, prolonged exercise, pregnancy, breastfeeding, and conditions requiring fluid restriction need separate guidance.
How this tool works
The EFSA reference for moderate conditions is 2.0 litres of total water for adult women and 2.5 litres for adult men, including food moisture and beverages. The tool uses that baseline rather than a weight-only rule.
Food moisture is a user-adjustable share of the baseline, initially 20%. Subtract it from the baseline, then add any additional drink amount entered by you. Divide by the selected glass size for the glass equivalent. The tool does not automatically prescribe an exercise, heat, pregnancy, or breastfeeding adjustment.
Sources
Frequently asked questions
Is total water the same as plain drinking water?
No. Total water includes food moisture and other beverages. The tool shows the assumed food contribution separately.
Should I drink all of this quickly?
No. This is daily planning arithmetic, not an hourly intake target. Individual fluid needs and restrictions require separate guidance.