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Free tool
How Much Water Should I Drink a Day?
Estimate how much water to drink each day based on your weight, exercise, and climate. See the answer in ounces, cups, and liters.
How to use the Water Intake Calculator
- Enter your weight in pounds.
- Enter how many minutes you exercise each day.
- Check the box if it is hot where you live, then read your daily goal.
Water intake by weight
| Weight | Daily water (no exercise) |
|---|---|
| 120 lb | 60 oz (7.5 cups) |
| 150 lb | 75 oz (about 9.5 cups) |
| 180 lb | 90 oz (about 11 cups) |
| 210 lb | 105 oz (about 13 cups) |
How this calculator works
The estimate uses a common rule of thumb: half your body weight in ounces, plus 12 ounces for every 30 minutes of exercise, plus 16 ounces if you live somewhere hot or humid or sweat a lot. It is a starting point, not a medical rule.
For a 150 lb person:
| Exercise per day | Normal climate | Hot or humid |
|---|---|---|
| 0 min | 75 oz | 91 oz |
| 30 min | 87 oz | 103 oz |
| 60 min | 99 oz | 115 oz |
| 90 min | 111 oz | 127 oz |
Ounces, cups and liters
| Ounces | Cups (8 oz) | Liters |
|---|---|---|
| 32 | 4.0 | 0.9 |
| 64 | 8.0 | 1.9 |
| 80 | 10.0 | 2.4 |
| 96 | 12.0 | 2.8 |
| 128 | 16.0 | 3.8 |
What the official numbers say
The National Academies of Sciences set adequate total water intake at about 3.7 liters a day (about 15.5 cups) for men and 2.7 liters (about 11.5 cups) for women. That total includes water from food and from all drinks, and food usually supplies about 20 percent. These are averages for healthy adults, so your needs can be higher or lower.
Easy ways to drink more water
- Keep a refillable bottle with you.
- Drink a glass with every meal.
- Add lemon or fruit for flavor.
- Eat water-rich foods like watermelon, cucumbers, and oranges.
If your tap water tastes off, see why tap water tastes like chlorine. This tool gives a general estimate and is not medical advice.
Frequently asked questions
How much water should I drink a day?
A common rule of thumb is half your body weight in ounces, plus more when you exercise or it is hot. The National Academies suggest about 15.5 cups of total fluids a day for men and 11.5 cups for women, including water from food and other drinks.
Do coffee, tea, and food count?
Yes. All drinks count toward your fluids, and about 20 percent of daily water usually comes from food like fruits, vegetables, and soup.
How do I know if I am drinking enough?
Pale yellow urine and rarely feeling thirsty are good signs. Dark urine, headaches, and tiredness can mean you need more water.
How does this calculator work out my water goal?
It takes half your weight in pounds as ounces of water, adds 12 ounces for every 30 minutes of exercise, and adds 16 ounces if you live in a hot or humid place. It is a general estimate.
Can you drink too much water?
Yes, though it is rare. Drinking very large amounts in a short time can dilute the sodium in the blood, which can be dangerous. Spread your water through the day and drink to thirst when you are not exercising hard.
Do I need more water if I am pregnant or have a health condition?
Possibly. People who are pregnant or breastfeeding, and people with heart, kidney or other conditions, may need a different amount. Ask your doctor.
Learn more
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