How much water per day does EFSA recommend?
The European Food Safety Authority (EFSA) lists an adequate water intake for adults of 2.0 litres per day for women and 2.5 litres for men. That is water from all sources: drinks and food. About 20% of our water comes from food (fruit, vegetables, soups), the rest from drinks.
From drinks, that is therefore about 1.6 litres for women and 2.0 litres for men, or 6 to 8 glasses a day. All fluids count: water, mineral water, unsweetened tea, milk, and coffee too. Sweet drinks bring a lot of sugar, so water is the best base.
More water when training, in the heat and during pregnancy
During exercise we lose fluid through sweat. The American College of Sports Medicine (ACSM) lists roughly 0.4 to 0.8 litres of fluid per hour of exercise, depending on intensity, body weight and temperature. The calculator therefore adds this range to the base amount for your training minutes.
During pregnancy EFSA lists an extra 0.3 litres of water per day, and 0.7 litres while breastfeeding. You also need more fluid in the heat, at altitude, with a fever, vomiting or diarrhoea.
| Group | Litres per day |
|---|---|
| Women | 2.0 L |
| Men | 2.5 L |
| Pregnant women | 2.3 L |
| Breastfeeding mothers | 2.7 L |
How do I know I am drinking enough?
A simple sign is the colour of your urine: pale yellow means you are drinking enough, dark yellow that it is time for a glass of water. Thirst is a late signal, so it is better to drink evenly through the day than a lot at once.
Practical tricks are a bottle on your desk, a glass of water with every meal and before training. Too much water in a short time is rare but possible, especially in very long endurance events, so drink by feel and not several litres at once.
Frequently asked questions
How much water should I drink a day?
According to EFSA, adult women need about 2.0 L of water per day from all sources, men 2.5 L. From drinks that is roughly 1.6 L for women and 2.0 L for men, more when training.
Do coffee and tea count as water?
Yes. Coffee and tea in usual amounts count towards your daily fluid intake. Still, let water be the base and sweet drinks only an occasional extra.
How much water when training?
ACSM lists roughly 0.4–0.8 L of fluid per hour of exercise. In long or very intense workouts in the heat, more may be needed, together with electrolytes.
Is 3 litres of water a day too much?
For a healthy adult who trains or is in the heat, 3 litres a day is usually not a problem. Drink evenly through the day. With heart or kidney disease, a doctor decides the fluid intake.
How much water during pregnancy?
During pregnancy EFSA lists about 2.3 L of water per day from all sources, and about 2.7 L while breastfeeding. The calculator takes this into account if you choose pregnancy or breastfeeding.
Sources
- EFSA – Scientific Opinion on Dietary Reference Values for water (2010)
- ACSM – Exercise and Fluid Replacement, Position Stand (2007)
- NHS – Water, drinks and your health
Updated: October 2026
For information only, not a substitute for medical advice.