Water intake at 250 lb
Enter your weight and exercise time to estimate how much water to drink in a day. The example below is 250 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. This page converts 250 lb to 113.4 kg first, with 30 minutes of exercise.
Worked example
Take a person who weighs 250 lb with 30 minutes of exercise. In metric that is 113.4 kg. Multiply by 35: 113.4 × 35 = 3969 ml. Exercise adds 350 × 30 divided by 30 = 350 ml. The total is 4319 ml. Divide by 1000 to get 4.32 liters. Divide 4319 by 29.5735 to get 146.0 ounces. Divide by 8 to get 18.3 cups.
Common questions
Do coffee and tea count toward my water?
Most drinks count toward your fluid total, though plain water is the simplest choice. At 250 lb with 30 minutes of exercise, 4.32 liters a day is about 18 cups spread across the day.
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 250 lb with 30 minutes of exercise, treat 4.32 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 4669 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 250 lb the starting figure is 3969 ml before exercise, and 4319 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 250 lb with 30 minutes of exercise, spread over 16 waking hours, 4.32 liters is about 270 ml an hour.