Daily Water Intake Calculator – How Much Water Per Day in Australia?
Use this free daily water intake calculator to find out how much water you should drink per day. It starts from the Australian recommended daily water intake for fluids and adjusts for exercise, hot weather, pregnancy and breastfeeding, then shows the result in litres, glasses and bottles.
Daily water intake calculator
Choose your details and press calculate.
How much water should I drink a day?
The Australian and New Zealand Nutrient Reference Values give an adequate intake (AI) for fluids of about 2.6 litres a day for men and 2.1 litres a day for women aged 19 and over. Pregnant women have an AI of about 2.3 litres and breastfeeding women about 2.6 litres. These amounts come from all drinks, including water, milk, tea and coffee, and your food also contributes some water.
Your needs go up when you sweat more. This calculator adds litres for exercise (according to how long and how hard you train) and for warm or hot weather.
Worked example: an adult woman (2.1 L) who does 60 minutes of moderate exercise (60 min × 0.6 L per hour = 0.6 L) in hot weather (+0.8 L) is looking at about 3.5 L of fluid across the day.
| Group | Adequate intake (fluids) |
|---|---|
| Adult men (19+) | about 2.6 L a day |
| Adult women (19+) | about 2.1 L a day |
| Pregnancy | about 2.3 L a day |
| Breastfeeding | about 2.6 L a day |
Water intake calculator for Australia: staying hydrated
Australian summers and active lifestyles raise fluid needs, so it helps to plan your day. Start with a glass of water when you wake, keep a bottle within reach, and drink to a routine rather than waiting until you are thirsty. Pair meals with a drink, and top up before and after exercise.
Signs you are drinking enough
- Pale yellow urine during the day
- Rarely feeling very thirsty
- Steady energy and concentration
Dark urine, a dry mouth, headaches and dizziness can be signs of low fluid intake. If you feel unwell, speak to a health professional.
Water, electrolytes and exercise
For most workouts under an hour, plain water is enough. During long, sweaty sessions, in the heat, or when you lose a lot of sweat, drinks that contain sodium and other electrolytes can help you replace what you lose and may encourage you to drink more. Browse hydration products, electrolyte powders and tablets and functional drinks. If you train hard, pre-workout and protein powder mixes also add to your fluid total.
Drink steadily through the day rather than all at once. Drinking far more than your body needs, especially in a short time, can be harmful, so listen to thirst and your body.
Frequently asked questions
How many litres of water should I drink per day?
Australian adequate intakes are about 2.6 L for men and 2.1 L for women from all fluids. Exercise and heat increase this.
Does tea and coffee count?
Yes. All fluids count toward your intake, including tea, coffee and milk. Water is the simplest choice, and sugary drinks add energy.
How many glasses is 2 litres?
Two litres is eight 250 mL glasses, or about three and a third 600 mL bottles.
Can you drink too much water?
Yes, although it is uncommon. Drinking very large amounts in a short time can dilute blood sodium. Spread your fluids across the day.
Do I need electrolytes?
Not for everyday needs. They may help during prolonged or intense exercise, heavy sweating or hot conditions.
More free tools
Macro calculatorProtein calculatorCaffeine calculatorFibre calculatorAll free nutrition tools
General information only, not medical advice. Fluid needs differ for people with heart, kidney or other conditions, and for children. Follow your doctor's advice if you have been told to limit or increase fluids.