How much water to drink a day
Daily water
2.8litres
About 95 fl oz. Food and other drinks count toward this too.
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This is a practical starting point, not an exact requirement. Food, especially fruit, vegetables and soups, also provides water, and needs vary between people.
A 70 kg person: 70 × 33 = 2.3 L. Add an hour of training (+1.0 L) on a hot day (+0.5 L) and the estimate rises to about 3.8 L.
Base amounts before exercise or hot weather, at 33 ml per kg:
| Body weight | Daily water | About |
|---|---|---|
| 50 kg (110 lb) | 1.7 L | 56 fl oz |
| 60 kg (132 lb) | 2.0 L | 67 fl oz |
| 70 kg (154 lb) | 2.3 L | 78 fl oz |
| 80 kg (176 lb) | 2.6 L | 89 fl oz |
| 90 kg (198 lb) | 3.0 L | 100 fl oz |
| 100 kg (220 lb) | 3.3 L | 112 fl oz |
Drinking far more than you need is not better. If you have heart or kidney problems, or have been told to limit fluids, follow your doctor’s advice.
A common starting point is about 33 ml per kg of body weight, so roughly 2.3 L for a 70 kg person, plus more for exercise and hot weather.
Add about 0.5 L for every 30 minutes of exercise, more if you sweat heavily or it is hot.
Yes. Coffee, tea and other drinks count toward fluid intake for most people who drink them regularly.