Get a rough daily fluid target from your weight and training load, in line with the EFSA and US National Academies figures for men. A general estimate, not a strict rule. No sign-up.

A rough daily target

2.6–3.0 liters of fluid / day

About 11 to 12 cups, from all drinks.

Food gives you roughly a fifth of your water too, so you do not need every drop from drinks.

This is a general estimate from body weight, in line with health-authority guidance for men: EFSA treats about 2.5 liters of total water a day as adequate, and the US National Academies use 3.7 liters, roughly a fifth of which comes from food. It is not a strict rule: thirst and pale-yellow urine are good everyday guides, and heat, hard training and alcohol all raise the number. Some medical conditions need a specific fluid limit, so follow your doctor's advice if you have one. This tool is information, not medical advice.

How it works

Enter your weight and say whether you exercise most days to get a rough daily fluid target.

The formula and sources

It estimates roughly 30 to 35 ml of fluid per kg of body weight, adding about half a liter for regular exercise. For context, EFSA treats about 2.5 liters of total water a day as adequate for men, and the US National Academies use 3.7 liters, roughly a fifth of which comes from food.

Assumptions

You are a generally healthy adult man in a temperate climate.
Fluid comes from all drinks, and food adds more.

Limitations

This is a general estimate. Heat, hard training, illness and alcohol all raise your needs, and thirst plus pale urine remain the best everyday guides.

When to see a doctor

If you have a kidney or heart condition, your fluid target may be set for you medically. Follow that advice rather than a general estimate.

Frequently asked questions

How much water should a man drink a day?

EFSA treats about 2.5 liters of total water a day as adequate for men and the US National Academies use 3.7 liters, food included. Your weight, training and the weather move the number.

Do tea and coffee count?

Yes. In normal amounts they add to your daily fluid despite a mild diuretic effect. Water, milk and most drinks all count.

How do I know if I am drinking enough?

Pale, straw-colored urine and rarely feeling thirsty are good everyday signs. Dark urine usually means you need more.

Can you drink too much water?

Rarely, but a large excess can dilute blood sodium. If you have a heart or kidney condition, follow the fluid target set for you.

Water Intake Calculator for Men