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Water intake calculator
How much water to drink a day. The formula is the same as in the Tonus app: 30 ml per kilogram of weight, at least 1.5 and at most 4 liters.
How it is calculated
Water intake is based on weight: 30 milliliters per kilogram. At 70 kg that is 2,100 ml, about eight glasses.
The European Food Safety Authority (EFSA) suggests about 2 liters of total water a day for women and 2.5 liters for men, including water from food. Our estimate falls within that range.
When to drink more
Heat, long workouts and illness with fever raise your needs. A simple guide: pale urine and no thirst.
Tea, coffee, soup and milk also provide water. Sugary drinks are better not counted as your main source.
Frequently asked questions
How much water should I drink to lose weight?
The same as usual: 30 ml per kg. Water does not burn fat, but it helps you not mistake thirst for hunger.
Do tea and coffee count toward water intake?
Yes, in normal amounts they hydrate just like water. The diuretic effect of coffee is small.
Sources
- EFSA. Scientific Opinion on Dietary reference values for water. EFSA Journal, 2010 doi.org/10.2903/j.efsa.2010.1459
In the app your calorie target updates by itself when your weight changes
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