How Much Water Should You Drink a Day?

The "8 glasses a day" rule is a good start, but hydration is not one-size-fits-all. Your body weight and activity level play a huge role. Our Daily Water Intake Calculator uses a scientifically backed formula to determine your exact needs in ounces (oz) and liters (L).

The Science-Based Formula

Base Goal: Multiply your weight in lbs by 0.5 to 0.67 to get your baseline ounces.
Exercise Adjuster: For every 30 minutes of exercise, you should add about 12 ounces of water to your total.
Environment Factor: If you live in a hot or humid climate, consider adding another 10-15% to your result.

Pro Tips for Staying Hydrated

1. Start Early: Drink a glass of water immediately after waking up to kickstart your metabolism.

2. Eat Your Water: Fruits like watermelon and cucumbers are over 90% water and contribute to your daily goal.

3. Check Your Urine: A light lemonade color means you're well-hydrated. Dark yellow is a sign you need to drink more.

Hydration by Weight Table

Weight (lbs)	Daily Ounces (Approx.)	Liters
120 lbs	80 oz	2.4 L
150 lbs	100 oz	3.0 L
180 lbs	120 oz	3.5 L
220 lbs	147 oz	4.3 L