Water intake at 210 lb
How much water is enough? Use the form for your own numbers, or read the example for 210 lb with 30 minutes of exercise.
How it works
Take your weight in kilograms and multiply by 35. Then add 350 for each half hour of exercise. That is your daily water target in milliliters. On this page 210 lb with 30 minutes of exercise gives a weight term of 95.25 × 35 = 3333.75 ml.
Worked example
For 210 lb with 30 minutes of exercise, the weight is 95.25 kg. Body weight gives 95.25 × 35 = 3333.75 ml. Exercise adds 350 × 30 divided by 30 = 350 ml. The daily target is 3683.75 ml. Divide by 1000 for 3.68 liters. Divide by 29.5735 for 124.6 ounces. Divide by 8 for 15.6 cups.
Common questions
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 4033.75 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 210 lb the starting figure is 3333.75 ml before exercise, and 3683.75 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 210 lb with 30 minutes of exercise, spread over 16 waking hours, 3.68 liters is about 230 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 210 lb with 30 minutes of exercise, 3683.75 ml is 124.6 ounces or 15.6 cups.
Do coffee and tea count toward my water?
Most drinks count toward your fluid total, though plain water is the simplest choice. At 210 lb with 30 minutes of exercise, 3.68 liters a day is about 16 cups spread across the day.