Reference chart
Daily water intake chart by weight
A full reference table of daily water goals for every body weight, in pounds and kilograms. Find your weight, read off the litres, ounces, glasses, and bottles — then fine-tune it with the calculator.
The numbers below are estimates for a moderately active adult in a temperate climate, calculated from the formula on our methodology page: roughly 0.5–0.75 oz per pound (30–40 ml per kg) of body weight, adjusted for activity and climate. Your real number may be higher or lower — use the calculator for a personalised figure.
By body weight in pounds
Daily water goal for adults from 100 to 300 lb. The low–high range reflects a quiet day versus an active or hot day.
| Weight | Kg | Daily goal | Glasses | Bottles | Range |
|---|---|---|---|---|---|
| 100 lb | 45 | 1.8 L · 61 oz | 7 | 3.5 | 1.5–2.2 L |
| 110 lb | 50 | 1.9 L · 66 oz | 8 | 4 | 1.6–2.4 L |
| 120 lb | 54 | 2.1 L · 71 oz | 8.5 | 4 | 1.8–2.7 L |
| 130 lb | 59 | 2.2 L · 76 oz | 9 | 4.5 | 1.9–2.9 L |
| 140 lb | 64 | 2.4 L · 81 oz | 9.5 | 5 | 2.1–3.1 L |
| 150 lb | 68 | 2.5 L · 86 oz | 10 | 5 | 2.2–3.3 L |
| 160 lb | 73 | 2.7 L · 91 oz | 11 | 5.5 | 2.4–3.5 L |
| 170 lb | 77 | 2.8 L · 96 oz | 11.5 | 5.5 | 2.5–3.8 L |
| 180 lb | 82 | 3 L · 101 oz | 12 | 6 | 2.7–4 L |
| 190 lb | 86 | 3.1 L · 106 oz | 12.5 | 6.5 | 2.8–4.2 L |
| 200 lb | 91 | 3.3 L · 111 oz | 13 | 6.5 | 3–4.4 L |
| 210 lb | 95 | 3.4 L · 116 oz | 14 | 7 | 3.1–4.7 L |
| 220 lb | 100 | 3.6 L · 121 oz | 14.5 | 7 | 3.3–4.9 L |
| 230 lb | 104 | 3.7 L · 127 oz | 15 | 7.5 | 3.4–5.1 L |
| 240 lb | 109 | 3.9 L · 132 oz | 15.5 | 8 | 3.5–5.3 L |
| 250 lb | 113 | 4 L · 137 oz | 16 | 8 | 3.7–5.5 L |
| 260 lb | 118 | 4.2 L · 142 oz | 17 | 8.5 | 3.8–5.8 L |
| 270 lb | 122 | 4.3 L · 147 oz | 17.5 | 8.5 | 4–6 L |
| 280 lb | 127 | 4.5 L · 152 oz | 18 | 9 | 4.1–6.2 L |
| 290 lb | 132 | 4.6 L · 157 oz | 18.5 | 9.5 | 4.3–6.4 L |
| 300 lb | 136 | 4.8 L · 162 oz | 19 | 9.5 | 4.4–6.7 L |
By body weight in kilograms
Daily water goal for adults from 40 to 130 kg.
| Weight | Lb | Daily goal | Glasses | Bottles | Range |
|---|---|---|---|---|---|
| 40 kg | 88 | 1.6 L · 55 oz | 6.5 | 3 | 1.3–2 L |
| 45 kg | 99 | 1.8 L · 60 oz | 7 | 3.5 | 1.5–2.2 L |
| 50 kg | 110 | 2 L · 66 oz | 8 | 4 | 1.6–2.4 L |
| 55 kg | 121 | 2.1 L · 72 oz | 8.5 | 4 | 1.8–2.7 L |
| 60 kg | 132 | 2.3 L · 77 oz | 9 | 4.5 | 2–2.9 L |
| 65 kg | 143 | 2.4 L · 83 oz | 10 | 5 | 2.1–3.2 L |
| 70 kg | 154 | 2.6 L · 88 oz | 10.5 | 5 | 2.3–3.4 L |
| 75 kg | 165 | 2.8 L · 94 oz | 11 | 5.5 | 2.4–3.7 L |
| 80 kg | 176 | 2.9 L · 99 oz | 12 | 6 | 2.6–3.9 L |
| 85 kg | 187 | 3.1 L · 105 oz | 12.5 | 6 | 2.8–4.2 L |
| 90 kg | 198 | 3.3 L · 111 oz | 13 | 6.5 | 2.9–4.4 L |
| 95 kg | 209 | 3.4 L · 116 oz | 13.5 | 7 | 3.1–4.6 L |
| 100 kg | 220 | 3.6 L · 122 oz | 14.5 | 7 | 3.3–4.9 L |
| 105 kg | 231 | 3.8 L · 127 oz | 15 | 7.5 | 3.4–5.1 L |
| 110 kg | 243 | 3.9 L · 133 oz | 15.5 | 8 | 3.6–5.4 L |
| 115 kg | 254 | 4.1 L · 138 oz | 16.5 | 8 | 3.7–5.6 L |
| 120 kg | 265 | 4.3 L · 144 oz | 17 | 8.5 | 3.9–5.9 L |
| 125 kg | 276 | 4.4 L · 150 oz | 17.5 | 9 | 4.1–6.1 L |
| 130 kg | 287 | 4.6 L · 155 oz | 18.5 | 9 | 4.2–6.4 L |
How to read the chart
The Daily goal column is the headline number — what to aim for on an average day. Glasses are 250 ml (about 8.5 oz), and Bottles are 500 ml (16.9 oz). The Range column shows a low–high spread: the low end is a quiet, cool day, and the high end is an active or hot one.
These figures cover drinking water and other beverages. Food typically adds another ~20% of fluid on top, which is why the drinking goal here is a touch lower than your total fluid need.
Frequently asked
How much water should I drink based on my body weight?
Use roughly 0.5–0.75 oz of water per pound of body weight, or 30–40 ml per kilogram, as your baseline. The chart below shows the daily goal in litres, ounces, glasses, and bottles for every weight from 100–300 lb and 40–130 kg, assuming a moderately active day in a temperate climate.
Does the chart account for exercise and hot weather?
The headline numbers assume a moderate activity level in a temperate climate. Add about 350 ml (12 oz) for every half-hour of exercise, and around 10% more in hot or humid weather. Use the calculator for a number tuned to your real day.
Why does the chart show a range and not one number?
Because hydration isn't a single number — it depends on activity, climate, pregnancy, and more. The 'low' column is a quiet, cool day; the 'high' column is an active or hot day. Your real target is usually in between, weighted toward your activity level.
Sources
- 1.U.S. National Academies (IOM/NAM), 2005 — Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.
- 2.European Food Safety Authority (EFSA), 2010 — Adequate total water intake of 2.5 L/day for men and 2.0 L/day for women under temperate conditions.
- 3.Mayo Clinic — General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.
Get your exact number
The chart is a great reference, but your real goal depends on your activity, climate, and life stage. Get it in seconds.