Water Intake Calculator
Get a simple daily water target based on your body weight and exercise, using a popular rule of thumb.
Daily water target97 oz
- In cups (8 oz)
- 12.1
- In liters
- 2.9
Daily water target by weight
With 30 minutes of exercise a day:
| Weight | Ounces | Liters |
|---|---|---|
| 120 lb | 72 oz | 2.1 |
| 150 lb | 87 oz | 2.6 |
| 180 lb | 102 oz | 3.0 |
| 210 lb | 117 oz | 3.5 |
| 240 lb | 132 oz | 3.9 |
How it works
Rule of thumb: drink about half your body weight (lb) in ounces, plus about 12 oz for every 30 minutes of exercise.
Food, heat, altitude and health conditions all change real needs. It's a starting point, not a prescription.
Tips
- Pale yellow urine is a simple sign you're drinking enough.
- Drink more in hot weather, at altitude and when you exercise.
Frequently asked questions
Does coffee count toward water intake?
Most drinks contribute to hydration. This calculator simply gives a total fluid target.
For general information only. Not medical advice — talk to a doctor or other qualified professional about your health.