17 Fit Calculators Water intake calculator
Water intake calculator how much water to drink a day
Choose your sex and activity level to see how much to drink a day, based on the European Food Safety Authority’s reference values. It’s the same goal 17 Fit sets for you.
Water is easier to log than to remember. In 17 Fit a glass of water takes one tap on the Home Screen widget or in Control Center, or a word to Siri, and your goal is already set.
Your water goal
1,600 ml a day
- 250 ml glasses
- ≈ 6.4
- In litres
- 1.6 l
- Including water from food
- 2 l
A guide for a temperate climate: drink more in hot weather or when you sweat, and listen to your thirst.
Your water goal: 1,600 ml a day, about 6.4 glasses.
What counts toward your goal
The goal covers drinks only. The water in food comes on top of it, and EFSA’s totals include both.
- Water, tea and coffee All of them count. In the amounts people usually drink, tea and coffee hydrate about as well as water.
- Milk and juice They count for the water they contain: a 250 ml glass of milk provides about 225 ml.
- Food and soup Not counted: food supplies about a fifth of the day’s water, and the goal already allows for it.
- Alcohol Don’t rely on it for water. 17 Fit doesn’t count drinks stronger than about 6 % alcohol, and the table below leaves out every drink that contains any.
Water goal by activity level
17 Fit’s goal for each activity level, in ml a day from drinks.
| Activity | Women | Men |
|---|---|---|
| Minimal | 1,600 | 2,000 |
| Light | 1,600 | 2,000 |
| Moderate | 1,900 | 2,300 |
| High | 2,100 | 2,500 |
| Very high | 2,400 | 2,800 |
How much water each drink provides
The water in a typical glass or cup: its weight minus the protein, fat and carbs.
| Drink | Serving, ml | Water, ml |
|---|---|---|
| Coffee | 250 | 249 |
| Green tea | 250 | 249 |
| Tea | 250 | 249 |
| Coconut water | 330 | 318 |
| Kombucha | 250 | 240 |
| Tomato juice | 250 | 239 |
| Soy milk | 250 | 234 |
| Sports drinks | 500 | 468 |
| Vegetable juice | 250 | 236 |
| Cappuccino | 250 | 233 |
| Carrot juice | 250 | 232 |
| Almond milk | 250 | 230 |
| Flat white | 160 | 148 |
| Kefir | 250 | 229 |
| Tonic water | 200 | 183 |
| Buttermilk | 250 | 227 |
| Latte | 300 | 274 |
| Oat milk | 250 | 227 |
| Grapefruit juice | 250 | 225 |
| Milk | 250 | 225 |
| Apple juice | 250 | 222 |
| Cola | 250 | 223 |
| Energy drinks | 250 | 223 |
| Goat milk | 250 | 224 |
| Iced tea | 500 | 445 |
| Orange juice | 250 | 222 |
| Bubble tea | 450 | 396 |
| Lemonade | 330 | 290 |
| Rice milk | 250 | 220 |
| Cranberry juice | 200 | 175 |
| Matcha latte | 300 | 261 |
| Pineapple juice | 250 | 218 |
| Pomegranate juice | 200 | 173 |
| Mocha | 300 | 257 |
| Flavored milk | 250 | 213 |
| Fruit smoothie | 300 | 256 |
| Golden milk | 250 | 213 |
| Grape juice | 250 | 212 |
| Eggnog | 150 | 125 |
| Hot chocolate | 250 | 205 |
Questions and answers
How much water should I drink a day?
EFSA, the European Food Safety Authority, sets the adequate intake of water at 2.0 l a day for women and 2.5 l for men, about a fifth of it from food. That leaves about 1.6 l and 2.0 l from drinks, more on active days: the goal the calculator gives.
Why doesn’t the calculator ask for my weight?
EFSA’s reference values are set for adult women and men, not per kilo of body weight; figures like 30–35 ml per kilo are only rules of thumb. Activity matters more, because sweating is what raises the need.
Do tea and coffee count?
Yes. In the amounts people usually drink, they hydrate about as well as water, and 17 Fit counts them toward your goal.
Can I drink too much water?
Yes: very large amounts in a short time can be dangerous. Drinking more than your goal isn’t better; drink to thirst, and a little more in hot weather or when you exercise.
How much more should I drink in the heat or when I exercise?
Enough to replace what you sweat. The calculator adds 250, 500 or 750 ml a day for moderate, high and very high activity; on hot days or during long workouts you may need more.
Who should ask a doctor first?
Pregnant and breastfeeding women, and anyone with heart or kidney disease or who has been told to limit fluids: follow your doctor’s advice.
17 Fit
Water in one tap
17 Fit sets your water goal and lets you log a glass from the Home Screen widget, Control Center or Siri, next to your meals.
- A glass of water in one tap, or by voice with Siri
- Calories and macros from a photo of your plate
- Free food diary, no sign-up and no ads
