Water intake at 300 lb
How much water is enough? Use the form for your own numbers, or read the example for 300 lb with 30 minutes of exercise.
How it works
Water in milliliters equals 35 times weight in kilograms plus 350 times exercise minutes divided by 30. Enter pounds and the page converts them first. For 300 lb with 30 minutes of exercise, the exercise part is 350 ml.
Worked example
Convert first: 300 lb is 136.08 kg. Then 136.08 × 35 = 4762.8 ml. Exercise adds 350 × 30 divided by 30 = 350 ml. 4762.8 + 350 = 5112.8 ml. That is 5.11 liters, 172.9 ounces or 21.6 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 5462.8 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 300 lb the starting figure is 4762.8 ml before exercise, and 5112.8 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 300 lb with 30 minutes of exercise, spread over 16 waking hours, 5.11 liters is about 320 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 300 lb with 30 minutes of exercise, 5112.8 ml is 172.9 ounces or 21.6 cups.
Do coffee and tea count toward my water?
Most drinks count toward your fluid total, though plain water is the simplest choice. At 300 lb with 30 minutes of exercise, 5.11 liters a day is about 22 cups spread across the day.