Water by exercise and climate
| Exercise per day | Mild climate | Hot or humid |
|---|---|---|
| 0 min | 150 oz (4.4 L) | 166 oz (4.9 L) |
| 30 min | 162 oz (4.8 L) | 178 oz (5.3 L) |
| 60 min | 174 oz (5.1 L) | 190 oz (5.6 L) |
| 90 min | 186 oz (5.5 L) | 202 oz (6.0 L) |
Adds 12 oz per 30 minutes of exercise and 16 oz for heat.
The official numbers
The National Academies set adequate total water intake at about 3.7 L a day for men and 2.7 L for women, counting water from food (about 20% of the total). The rule of thumb above is a practical drinking target, not a medical requirement.
On a GLP-1 medicine
Some people feel less thirsty, and vomiting or diarrhea raise needs. Sip through the day and call your prescriber if you can't keep fluids down. More: dehydration on a GLP-1.
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Nearby weights
Common questions
How much water should a 300 lb person drink?
About 150 oz (4.4 liters) a day as a base, plus about 12 oz per 30 minutes of exercise.
Does coffee count toward water?
Yes, mostly. Caffeinated drinks still hydrate overall for regular drinkers.
Clinician review pending. Drafted from primary sources and waiting for sign-off by a registered dietitian before launch. Every number is checked against its source. Drug facts are re-checked quarterly, prices monthly and whenever a label changes. How we review · Report an error