Pearl Lee, PharmD, IFMCP

How to: Calculate Your Daily Hydration Need Based on Weight



We all know that water is the key to life. In fact, every system in our body depends on it. Dehydration could manifest itself as ailments such as headaches, tiredness, muscle cramps – to name a few.

The general recommendation is to drink 8 cups (64 ounces) of water each day, but there is a way to figure out a more precise, personalized amount. Just take your weight in pounds and divide by 2.

½ x weight (in lbs) = daily water consumption goal (in ounces) 

To calculate the number to be in terms of mLs, multiply this number by 30.

An example for someone who weighs 120 lbs: ½ x 120 lbs = 60 ounces x 30 mL/ounce = 1800 mL

Remember that your intake of fluids include both food (~20%) and drinks (~80%). Additionally, if you exercise, add an additional 12 ounces (1.5 cups, 360mL) for each 30 minutes of your sweat session.

Try to always keep a water bottle or a glass of water nearby and keep track of the amount of water you are drinking throughout the day!

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