A 70 kg adult needs about 2.5 L of water a day, or 2.8 L with 30 minutes of exercise.
General information, not medical advice. Read the disclaimer
- No exercise (L)
- 30 min of exercise (L)
- 60 min of exercise (L)
- 90 min of exercise (L)
| Weight (kg) | No exercise (L) | 30 min of exercise (L) | 60 min of exercise (L) | 90 min of exercise (L) |
|---|---|---|---|---|
| 45 | 1.6 | 1.9 | 2.3 | 2.7 |
| 50 | 1.8 | 2.1 | 2.5 | 2.8 |
| 55 | 1.9 | 2.3 | 2.6 | 3.0 |
| 60 | 2.1 | 2.5 | 2.8 | 3.2 |
| 65 | 2.3 | 2.6 | 3.0 | 3.4 |
| 70 | 2.5 | 2.8 | 3.2 | 3.5 |
| 75 | 2.6 | 3.0 | 3.3 | 3.7 |
| 80 | 2.8 | 3.2 | 3.5 | 3.9 |
| 85 | 3.0 | 3.3 | 3.7 | 4.1 |
| 90 | 3.2 | 3.5 | 3.9 | 4.2 |
| 95 | 3.3 | 3.7 | 4.0 | 4.4 |
| 100 | 3.5 | 3.9 | 4.2 | 4.6 |
| 105 | 3.7 | 4.0 | 4.4 | 4.8 |
| 110 | 3.9 | 4.2 | 4.6 | 4.9 |
| 115 | 4.0 | 4.4 | 4.7 | 5.1 |
| 120 | 4.2 | 4.6 | 4.9 | 5.3 |
How it is computed
Daily water = 35 mL per kg of body weight + 12 mL per minute of exercise. Pounds are converted to kilograms first; imperial results are in US fluid ounces (29.57 mL). The total includes water from food and all drinks.
FAQ
Does coffee or tea count?+
Yes. All drinks count toward the total, and food supplies about a fifth of daily water for most people.
Should I drink more in hot weather?+
Yes. Heat and heavy sweating raise needs well above this baseline; thirst and pale yellow urine are practical guides.