{"name":"WaterDailyGoal cited hydration evidence dataset","description":"Structured source-backed claims used by WaterDailyGoal calculators, guides, safety notes, and AI/search documentation.","exportVersion":"2026-07-17","formulaVersion":"WDG-2026.07","lastReviewed":"2026-07-17","methodologyUrl":"https://waterdailygoal.com/methodology","licenseNote":"Editorial dataset for citation and QA. Source labels summarize public references; follow each cited organization or paper for full context.","dataset":[{"id":"adult-total-water-reference","domains":["formula","public-health","reference-intake"],"topic":"Adult reference intakes","claim":"NAM and EFSA adequate-intake values describe total water from drinks plus food, not a prescription for every individual day.","scope":"Healthy adults in temperate conditions; sex-specific reference values are population-level anchors.","calculatorUse":"Used as a sanity check so the formula lands near major public-health reference ranges for typical adults.","sourceIds":["nam","efsa","mayo"],"sources":[{"id":"nam","label":"U.S. National Academies (IOM/NAM), 2005","detail":"Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.","url":"https://nap.nationalacademies.org/read/10925/chapter/2"},{"id":"efsa","label":"European Food Safety Authority (EFSA), 2010","detail":"Adequate total water intake of 2.5 L/day for men and 2.0 L/day for women under temperate conditions.","url":"https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values"},{"id":"mayo","label":"Mayo Clinic","detail":"General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.","url":"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256"}]},{"id":"weight-scaled-drinking-goal","domains":["formula","calculator-baseline"],"topic":"Weight-scaled baseline","claim":"WaterDailyGoal uses 33 ml/kg as a transparent operating midpoint, then adjusts for activity, climate, life stage, and GLP-1 settings.","scope":"General wellness estimate for adults; the 33 ml/kg value is a site formula choice, not a diagnostic rule.","calculatorUse":"Forms the daily drinking-goal baseline before activity, climate, and safety checks are applied.","sourceIds":["nam","efsa","mayo"],"safetyNote":"Medical fluid restrictions, kidney/heart/liver disease, and clinician instructions override the calculator.","sources":[{"id":"nam","label":"U.S. National Academies (IOM/NAM), 2005","detail":"Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.","url":"https://nap.nationalacademies.org/read/10925/chapter/2"},{"id":"efsa","label":"European Food Safety Authority (EFSA), 2010","detail":"Adequate total water intake of 2.5 L/day for men and 2.0 L/day for women under temperate conditions.","url":"https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values"},{"id":"mayo","label":"Mayo Clinic","detail":"General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.","url":"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256"}]},{"id":"food-water-separation","domains":["formula","food-water","drink-target"],"topic":"Food water accounting","claim":"The calculator separates drinking water from total water because food and other beverages can contribute meaningfully to total intake.","scope":"Everyday mixed diets; food-water share varies by diet, climate, appetite, and illness.","calculatorUse":"Keeps the headline result actionable as a drinking target while methodology explains total-water context.","sourceIds":["nam","efsa","nhs"],"sources":[{"id":"nam","label":"U.S. National Academies (IOM/NAM), 2005","detail":"Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.","url":"https://nap.nationalacademies.org/read/10925/chapter/2"},{"id":"efsa","label":"European Food Safety Authority (EFSA), 2010","detail":"Adequate total water intake of 2.5 L/day for men and 2.0 L/day for women under temperate conditions.","url":"https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values"},{"id":"nhs","label":"UK NHS (Eatwell Guide)","detail":"Suggests about 6–8 glasses (roughly 1.5–2 L) of fluid a day — water, lower-fat milk, tea and coffee all count toward the total.","url":"https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/"}]},{"id":"heat-activity-adjustments","domains":["heat","activity","safety"],"topic":"Heat and activity","claim":"Water needs rise with heat, humidity, physical activity, sweat, clothing, and illness, so flat glass-count advice is weak.","scope":"General wellness planning; heat illness symptoms require cooling and escalation, not only more drinking.","calculatorUse":"Supports the climate multiplier, activity add-ons, heat tools, and conservative heat-safety wording.","sourceIds":["who","acsm","mayo"],"safetyNote":"Confusion, fainting, chest pain, stopped sweating with heat symptoms, or worsening symptoms need urgent action.","sources":[{"id":"who","label":"World Health Organization (WHO)","detail":"Notes that daily water requirements are individual and rise with temperature, physical activity, and illness; general adult needs are commonly put on the order of 2–3 L of total water per day.","url":"https://www.who.int/publications/i/item/9789241593986"},{"id":"acsm","label":"American College of Sports Medicine, Exercise and Fluid Replacement","detail":"Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.","url":"https://pubmed.ncbi.nlm.nih.gov/17277604/"},{"id":"mayo","label":"Mayo Clinic","detail":"General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.","url":"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256"}]},{"id":"sweat-rate-individualization","domains":["sports","sweat-rate","heat"],"topic":"Sweat-rate measurement","claim":"Sweat rate varies widely, so pre/post body-weight checks are a practical way to individualize training and heat plans.","scope":"Exercise, sport, and hot-shift planning; repeat measurements are better than one-off guesses.","calculatorUse":"Supports the sweat-rate calculator, marathon page, electrolyte calculator, and heat-shift planner.","sourceIds":["acsm","sawka"],"sources":[{"id":"acsm","label":"American College of Sports Medicine, Exercise and Fluid Replacement","detail":"Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.","url":"https://pubmed.ncbi.nlm.nih.gov/17277604/"},{"id":"sawka","label":"Sawka et al., ACSM Position Stand","detail":"Sweat rate varies widely by athlete, heat, intensity, clothing, and acclimation, so pre/post body-weight checks are the practical way to individualise fluid plans.","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5634236/"}]},{"id":"electrolyte-context","domains":["electrolytes","sports","heat"],"topic":"Electrolyte context","claim":"Electrolytes are most relevant when sweat losses are long, hot, heavy, repeated, or paired with low food intake.","scope":"Sports and heat-work planning; sodium/potassium restrictions and blood-pressure concerns need clinician guidance.","calculatorUse":"Drives electrolyte decision-tree cues and sodium-loss wording without making electrolyte products a default.","sourceIds":["acsm","sawka","usdaFoodData"],"safetyNote":"Electrolyte drinks should not be used to justify forced over-drinking.","sources":[{"id":"acsm","label":"American College of Sports Medicine, Exercise and Fluid Replacement","detail":"Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.","url":"https://pubmed.ncbi.nlm.nih.gov/17277604/"},{"id":"sawka","label":"Sawka et al., ACSM Position Stand","detail":"Sweat rate varies widely by athlete, heat, intensity, clothing, and acclimation, so pre/post body-weight checks are the practical way to individualise fluid plans.","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5634236/"},{"id":"usdaFoodData","label":"USDA FoodData Central","detail":"Provides nutrient profiles for foods and drinks, including water, sugar, sodium, and potassium values used for practical hydration context.","url":"https://fdc.nal.usda.gov/"}]},{"id":"pregnancy-breastfeeding-floor","domains":["life-stage","pregnancy","breastfeeding","safety"],"topic":"Pregnancy and breastfeeding","claim":"Pregnancy and breastfeeding can raise fluid needs, but individual medical guidance comes first.","scope":"General pregnancy and lactation wellness pages; not a replacement for prenatal or postpartum care.","calculatorUse":"Sets conservative beverage floors and clinician-first copy on pregnancy and breastfeeding surfaces.","sourceIds":["nam","acog"],"safetyNote":"Symptoms, high-risk pregnancy, vomiting, swelling, or medical restrictions should be handled with a clinician.","sources":[{"id":"nam","label":"U.S. National Academies (IOM/NAM), 2005","detail":"Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.","url":"https://nap.nationalacademies.org/read/10925/chapter/2"},{"id":"acog","label":"American College of Obstetricians and Gynecologists (ACOG)","detail":"Pregnancy and breastfeeding can change fluid needs; people should follow clinician guidance for individual medical situations.","url":"https://www.acog.org/womens-health/infographics/healthy-eating"}]},{"id":"glp1-dehydration-risk","domains":["medication-adjacent","glp-1","safety"],"topic":"GLP-1 medication support","claim":"GLP-1 medication labels and patient information warn that nausea, vomiting, diarrhea, and low appetite can raise dehydration concerns.","scope":"Medication-adjacent wellness support; the site does not advise dose changes or treatment decisions.","calculatorUse":"Supports the GLP-1 toggle, GLP-1 calculator flow, gentle sip routine, and clinician-warning copy.","sourceIds":["fdaGlp1Labels","medlineGlp1"],"safetyNote":"Persistent vomiting, diarrhea, kidney symptoms, or inability to drink should be discussed with a healthcare provider.","sources":[{"id":"fdaGlp1Labels","label":"FDA prescribing information for GLP-1 medicines","detail":"Semaglutide and tirzepatide labels warn that nausea, vomiting, or diarrhea may lead to dehydration and kidney problems, and advise patients to contact their healthcare provider if symptoms do not go away.","url":"https://www.accessdata.fda.gov/scripts/cder/daf/index.cfm?event=overview.process&ApplNo=209637"},{"id":"medlineGlp1","label":"MedlinePlus GLP-1 drug information","detail":"Patient drug information for semaglutide and related GLP-1 medicines lists gastrointestinal effects such as nausea, vomiting, diarrhea, abdominal pain, and constipation.","url":"https://medlineplus.gov/druginfo/meds/a618008.html"}]},{"id":"drink-counting-context","domains":["drink-counting","caffeine","beverage-hydration-index"],"topic":"What counts as water","claim":"Moderate coffee, tea, milk, and many water-rich drinks can contribute to fluid intake, while caffeine, sugar, and stimulants still matter.","scope":"General drink-counting guidance for healthy adults; sensitive groups should follow product and clinician guidance.","calculatorUse":"Supports the drink-counting hub, beverage hydration index tool, and source-backed drink verdict pages.","sourceIds":["plos","bhi","fdaCaffeine","mayoEnergyDrinks"],"sources":[{"id":"plos","label":"Killer, Blannin & Jeukendrup, PLOS ONE 2014","detail":"Moderate coffee intake (about 4 cups/day) hydrates similarly to water in habitual drinkers.","url":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154"},{"id":"bhi","label":"Maughan et al., Beverage Hydration Index, AJCN 2016","detail":"Milk and oral rehydration solutions stay in the body longer than plain water, hydrating more effectively.","url":"https://pubmed.ncbi.nlm.nih.gov/26702122/"},{"id":"fdaCaffeine","label":"U.S. FDA caffeine consumer guidance","detail":"For most healthy adults, the FDA cites 400 mg of caffeine per day as an amount not generally associated with dangerous effects, while noting sensitivity varies.","url":"https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much"},{"id":"mayoEnergyDrinks","label":"Mayo Clinic Health System energy drinks guidance","detail":"Energy drinks commonly contain 100-300 mg caffeine per serving, and caffeine, sugar, and stimulant blends can affect sleep, heart rate, and blood pressure in sensitive people.","url":"https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-energy-drinks-bad-for-your-heart"}]},{"id":"older-adult-routine","domains":["older-adults","habit-loop","safety"],"topic":"Older-adult hydration routines","claim":"Older adults may need more deliberate hydration prompts because thirst can be less reliable and heat or illness can raise risk faster.","scope":"General wellness routines for older adults; clinician-set fluid limits override any habit target.","calculatorUse":"Supports the older-adult calculator, age guide, heat-wave checklist, and caregiver-friendly pacing copy.","sourceIds":["nia","mayo"],"safetyNote":"Heart, kidney, liver, sodium, and fluid-restriction instructions should be set by a clinician.","sources":[{"id":"nia","label":"National Institute on Aging","detail":"Older adults may have a weaker thirst signal and should build regular hydration habits, especially in heat or illness.","url":"https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-eating-older-adults"},{"id":"mayo","label":"Mayo Clinic","detail":"General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.","url":"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256"}]},{"id":"caffeine-stimulant-boundaries","domains":["drink-counting","caffeine","safety"],"topic":"Caffeine and stimulant boundaries","claim":"Caffeinated drinks can count toward fluid intake in moderation, but caffeine dose, sugar, stimulants, sleep, and blood-pressure sensitivity still matter.","scope":"Healthy-adult drink counting; children, pregnancy, heart rhythm concerns, anxiety, and medication contexts need extra caution.","calculatorUse":"Supports coffee, tea, soda, energy-drink, and drink-index verdicts without presenting all drinks as equivalent to water.","sourceIds":["fdaCaffeine","mayoEnergyDrinks","plos","usdaFoodData"],"sources":[{"id":"fdaCaffeine","label":"U.S. FDA caffeine consumer guidance","detail":"For most healthy adults, the FDA cites 400 mg of caffeine per day as an amount not generally associated with dangerous effects, while noting sensitivity varies.","url":"https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much"},{"id":"mayoEnergyDrinks","label":"Mayo Clinic Health System energy drinks guidance","detail":"Energy drinks commonly contain 100-300 mg caffeine per serving, and caffeine, sugar, and stimulant blends can affect sleep, heart rate, and blood pressure in sensitive people.","url":"https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-energy-drinks-bad-for-your-heart"},{"id":"plos","label":"Killer, Blannin & Jeukendrup, PLOS ONE 2014","detail":"Moderate coffee intake (about 4 cups/day) hydrates similarly to water in habitual drinkers.","url":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154"},{"id":"usdaFoodData","label":"USDA FoodData Central","detail":"Provides nutrient profiles for foods and drinks, including water, sugar, sodium, and potassium values used for practical hydration context.","url":"https://fdc.nal.usda.gov/"}]},{"id":"overdrinking-pacing","domains":["safety","sports","electrolytes"],"topic":"Overdrinking and pacing","claim":"Forcing large volumes of plain water, especially during long endurance or hot-work contexts, can be unsafe; pacing and sodium context matter.","scope":"General wellness and sport planning; symptoms of hyponatremia, heat illness, or worsening confusion require urgent escalation.","calculatorUse":"Supports high-goal warnings, hourly pacing copy, marathon guidance, electrolyte decision prompts, and the 'too much water' safety guide.","sourceIds":["acsm","sawka","mayo"],"safetyNote":"The site avoids recommending more than about 1 litre per hour and treats very high goals as a caution flag.","sources":[{"id":"acsm","label":"American College of Sports Medicine, Exercise and Fluid Replacement","detail":"Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.","url":"https://pubmed.ncbi.nlm.nih.gov/17277604/"},{"id":"sawka","label":"Sawka et al., ACSM Position Stand","detail":"Sweat rate varies widely by athlete, heat, intensity, clothing, and acclimation, so pre/post body-weight checks are the practical way to individualise fluid plans.","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5634236/"},{"id":"mayo","label":"Mayo Clinic","detail":"General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.","url":"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256"}]},{"id":"workplace-heat-planning","domains":["workplace","heat","safety"],"topic":"Workplace heat planning","claim":"Hydration plans for heat work should be paired with shade, cooling, breaks, workload changes, and escalation steps instead of relying on water alone.","scope":"Construction, warehouse, delivery, school, coaching, and outdoor-work guidance; it does not replace an employer heat-safety policy.","calculatorUse":"Supports the heat-shift planner, workplace toolkit, supervisor printables, and heat-wave checklist.","sourceIds":["who","acsm","sawka"],"safetyNote":"Heat illness symptoms should trigger cooling and workplace or emergency procedures, not only extra fluids.","sources":[{"id":"who","label":"World Health Organization (WHO)","detail":"Notes that daily water requirements are individual and rise with temperature, physical activity, and illness; general adult needs are commonly put on the order of 2–3 L of total water per day.","url":"https://www.who.int/publications/i/item/9789241593986"},{"id":"acsm","label":"American College of Sports Medicine, Exercise and Fluid Replacement","detail":"Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.","url":"https://pubmed.ncbi.nlm.nih.gov/17277604/"},{"id":"sawka","label":"Sawka et al., ACSM Position Stand","detail":"Sweat rate varies widely by athlete, heat, intensity, clothing, and acclimation, so pre/post body-weight checks are the practical way to individualise fluid plans.","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5634236/"}]},{"id":"heat-illness-escalation","domains":["heat","workplace","urgent-care","safety"],"topic":"Heat illness escalation","claim":"Heat illness warning signs can overlap with dehydration, but confusion, fainting, severe weakness, seizures, or worsening symptoms require cooling and urgent escalation.","scope":"Heat-wave, outdoor-work, warehouse, delivery, coach, teacher, sauna, and exercise-in-heat guidance; not a diagnostic checklist.","calculatorUse":"Keeps heat tools and guides from framing every symptom as a drink-more-water problem.","sourceIds":["cdcNioshHeat","oshaHeat","who"],"safetyNote":"Escalation and cooling come before hydration math when symptoms are severe or worsening.","sources":[{"id":"cdcNioshHeat","label":"CDC/NIOSH heat-related illness guidance","detail":"Lists heat-stroke warning signs such as confusion, loss of consciousness, seizures, very high body temperature, and urgent escalation needs.","url":"https://www.cdc.gov/niosh/heat-stress/about/illnesses.html"},{"id":"oshaHeat","label":"OSHA heat exposure guidance","detail":"Workplace heat planning should combine water access with rest, shade, cooling, workload changes, acclimatization, and emergency response.","url":"https://www.osha.gov/heat-exposure"},{"id":"who","label":"World Health Organization (WHO)","detail":"Notes that daily water requirements are individual and rise with temperature, physical activity, and illness; general adult needs are commonly put on the order of 2–3 L of total water per day.","url":"https://www.who.int/publications/i/item/9789241593986"}]},{"id":"kidney-stone-fluid-context","domains":["kidney-stones","urine","safety","medical-adjacent"],"topic":"Kidney-stone hydration context","claim":"Fluid intake is commonly part of kidney-stone prevention guidance, but stone type, diet, medications, and clinician instructions change the right plan.","scope":"General educational context for kidney-stone and dark-urine pages; not diagnosis, treatment, or a substitute for stone-specific care.","calculatorUse":"Supports cautious kidney-stone and dark-urine copy without turning the water calculator into a treatment plan.","sourceIds":["niddkKidneyStones","nhsKidneyStones","mayo"],"safetyNote":"Pain, fever, vomiting, blood in urine, or known kidney disease should be handled with medical care.","sources":[{"id":"niddkKidneyStones","label":"NIDDK kidney stones guidance","detail":"Kidney-stone prevention guidance commonly includes drinking plenty of water unless a health care professional directs otherwise, plus diet changes by stone context.","url":"https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones/eating-diet-nutrition"},{"id":"nhsKidneyStones","label":"UK NHS kidney stones prevention guidance","detail":"Kidney-stone prevention advice emphasizes avoiding dehydration, drinking water across the day, and following stone-specific dietary advice.","url":"https://www.nhs.uk/conditions/kidney-stones/prevention/"},{"id":"mayo","label":"Mayo Clinic","detail":"General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.","url":"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256"}]},{"id":"uti-urinary-symptom-boundary","domains":["uti","urine","safety","medical-adjacent"],"topic":"UTI and urinary symptom boundaries","claim":"Hydration can support urinary health, but UTI-like symptoms require medical judgment and should not be treated as a hydration-only issue.","scope":"General wellness guidance for UTI, urine-color, and dark-urine pages; not antibiotic advice or self-diagnosis.","calculatorUse":"Supports clinician-first warnings on urinary symptom pages and helps avoid overpromising water as a cure.","sourceIds":["cdcUti","mayoUti","nhs"],"safetyNote":"Fever, chills, side or back pain, nausea, vomiting, blood in urine, pregnancy, or recurrent symptoms need prompt care.","sources":[{"id":"cdcUti","label":"CDC urinary tract infection guidance","detail":"UTI symptoms such as painful urination, frequent urgency, bloody urine, fever, chills, back pain, nausea, or vomiting need appropriate medical attention.","url":"https://www.cdc.gov/antibiotic-use/about/uti.html"},{"id":"mayoUti","label":"Mayo Clinic Health System UTI prevention guidance","detail":"Hydration can support urinary health by diluting urine and encouraging urination, but symptoms and recurrent infections still need medical care.","url":"https://www.mayoclinic.org/diseases-conditions/urinary-tract-infection/symptoms-causes/syc-20353447"},{"id":"nhs","label":"UK NHS (Eatwell Guide)","detail":"Suggests about 6–8 glasses (roughly 1.5–2 L) of fluid a day — water, lower-fat milk, tea and coffee all count toward the total.","url":"https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/"}]}]}