Water intake at 220 lb
Daily water needs depend on body weight and activity. This page works out the amount for a person who weighs 220 lb with 30 minutes of exercise.
How it works
Multiply your weight in kilograms by 35 to get milliliters of water. Add 350 milliliters for every 30 minutes of exercise. The page converts the total to liters and ounces. At 220 lb with 30 minutes of exercise, the body weight part of the target is 3492.65 milliliters.
Worked example
Take a person who weighs 220 lb with 30 minutes of exercise. In metric that is 99.79 kg. Multiply by 35: 99.79 × 35 = 3492.65 ml. Exercise adds 350 × 30 divided by 30 = 350 ml. The total is 3842.65 ml. Divide by 1000 to get 3.84 liters. Divide 3842.65 by 29.5735 to get 129.9 ounces. Divide by 8 to get 16.2 cups.
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 220 lb with 30 minutes of exercise, treat 3.84 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 4192.65 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 220 lb the starting figure is 3492.65 ml before exercise, and 3842.65 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 220 lb with 30 minutes of exercise, spread over 16 waking hours, 3.84 liters is about 240 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 220 lb with 30 minutes of exercise, 3842.65 ml is 129.9 ounces or 16.2 cups.