Water intake at 130 lb
How much water is enough? Use the form for your own numbers, or read the example for 130 lb with 30 minutes of exercise.
How it works
The estimate starts at 35 milliliters per kilogram of body weight. Each 30 minutes of exercise adds 350 milliliters. The page shows the total in milliliters, liters and ounces. For 130 lb with 30 minutes of exercise, the exercise part is 350 ml.
Worked example
A person at 130 lb with 30 minutes of exercise is 58.97 kg. Multiply by 35: 58.97 × 35 = 2063.95 ml. Exercise adds 350 × 30 divided by 30 = 350 ml. The total is 2413.95 ml, or 2.41 liters. In ounces that is 2413.95 divided by 29.5735, which is 81.6. In cups it is 10.2.
Common questions
Does food count toward the total?
Food contains water. Treat the result as a goal for your total fluid across the day and not a quota for drinks alone. At 130 lb with 30 minutes of exercise, treat 2.41 liters as a goal for the day, not a quota for one sitting.
What if I exercise more or less than this?
Change the exercise minutes. Each 30 minutes adds 350 milliliters. At 30 minutes the page adds 350 ml. An extra 30 minutes would bring the total to 2763.95 ml.
Is 35 milliliters per kilogram right for everyone?
No. It is a common starting estimate. Heat, illness, pregnancy and some health conditions change needs. For 130 lb the starting figure is 2063.95 ml before exercise, and 2413.95 ml with 30 minutes of exercise.
Can I drink too much water?
Yes, though it is uncommon. Drinking far more than you need in a short time can dilute the salts in your blood. Spread your intake through the day. At 130 lb with 30 minutes of exercise, spread over 16 waking hours, 2.41 liters is about 151 ml an hour.
How many ounces or cups is that?
A US fluid ounce is 29.5735 milliliters and a cup is 8 ounces. At 130 lb with 30 minutes of exercise, 2413.95 ml is 81.6 ounces or 10.2 cups.