How Much Water Should You Drink a Day?
Quick answer: Aim for about half your body weight in ounces of water a day — roughly 80 oz (2.4 L, or ten 8-oz glasses) for a 160 lb adult — plus about 12 oz per 30 minutes of exercise.
Eight glasses is a guess; your body weight, training and climate set the real number. Enter yours and we'll give you a daily target in ounces, litres and glasses.
Daily water by body weight
| Body weight | Baseline | With 1 hr exercise |
|---|
| 130 lb (59 kg) | 65 oz · 1.9 L | 89 oz · 2.6 L |
| 160 lb (73 kg) | 80 oz · 2.4 L | 104 oz · 3.1 L |
| 190 lb (86 kg) | 95 oz · 2.8 L | 119 oz · 3.5 L |
| 220 lb (100 kg) | 110 oz · 3.3 L | 134 oz · 4.0 L |
How it works
The tool starts from a practical baseline of about half an ounce of water per pound of bodyweight (roughly 30 ml per kg), then adds about 12 oz per half hour of exercise to cover sweat losses, with a further bump for hot climates. It's a target for total fluid, not just plain water — tea, coffee, milk and watery foods all count. Treat it as a starting point: thirst, urine colour and how you feel during training are better feedback than any formula.
Frequently asked
How much water should I drink a day?
A practical baseline is about half your body weight in ounces — 80 oz (2.4 L) for a 160 lb adult — plus roughly 12 oz for every 30 minutes of exercise, and a bit more in hot weather.
Does coffee or tea count toward my water intake?
Mostly yes. Despite the old caffeine-dehydration myth, moderate coffee and tea contribute net fluid, as does food — fruit, vegetables and soup carry a lot of water.
Can I drink too much water?
It's rare but possible — drinking many litres in a short window can dilute blood sodium. Spread intake over the day and let thirst and pale-yellow urine guide you.
What are the signs I'm not drinking enough?
Dark yellow urine, headaches, fatigue and poor exercise performance are the common ones. Pale straw-coloured urine through the day is the simplest sign you're on target.
Do I need electrolytes too?
For everyday hydration and workouts under an hour, water and normal food cover it. For long, sweaty sessions or very hot days, adding sodium (a sports drink or salty snack) helps you actually retain what you drink.
Is this medical advice?
No. Conditions like kidney or heart disease change how much fluid you should drink — if that's you, get a target from your doctor.
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