Water intake by body weight
How much water should you drink at 220 lb?
Quick answer
At 220 lb (100 kg), the water intake calculator's rule of thumb gives about 3.3 litres (111 oz, 14 cups) a day without exercise in a temperate climate. An hour of exercise in a hot climate takes it to about 4.4 litres (148 oz). It is a planning estimate, not a medical recommendation.
- Daily water
- 3.3L
- 111 oz
- In cups
- 14cups
- 240 ml cups
- With 1 hour of exercise
- 4.0L
- Hot climate, 1 hour
- 4.4L
Water at 220 lb by exercise and climate
Daily water for 220 lb (100 kg) by minutes of exercise, in a temperate climate and a hot or humid one. Read down to the row that fits your day.
| Exercise | Temperate, litres | Temperate, oz | Hot, litres | Hot, oz |
|---|---|---|---|---|
| No exercise | 3.3 | 111 | 3.6 | 122 |
| 30 minutes | 3.6 | 123 | 4.0 | 136 |
| 60 minutes | 4.0 | 135 | 4.4 | 148 |
| 90 minutes | 4.3 | 147 | 4.8 | 162 |
| 120 minutes | 4.7 | 159 | 5.2 | 174 |
Work it out for your own weight
Every figure here comes from the water intake calculator: 33 ml per kilogram of body weight (100 kg × 33 ml = 3.30 litres before rounding), plus 350 ml for every 30 minutes of exercise, plus 10% in a hot climate, rounded to the nearest 10 ml. Use it to enter your own weight in kilograms or pounds, your minutes of exercise and your climate.
It is a rule of thumb, and there is no single official requirement. The calculator counts water from food and other drinks as well as from the glass.
How 3.3 litres compares with the reference intake
The Institute of Medicine's Adequate Intake of total water, from all drinks and all food, is 2.7 litres a day for women and 3.7 litres for men aged 19 to 30. The 3.3 litres for 220 lb is above the women's figure and below the men's. About one fifth of total water intake comes from food, according to the same report, so the glass is not the whole of it.
Nearby body weights
The no-exercise, temperate figure for the weights either side of 220 lb, and the difference from this page.
| Body weight | Litres | Ounces | Against 220 lb |
|---|---|---|---|
| 200 lb (91 kg) | 3.0 | 101 | -0.3 L |
| 210 lb (95 kg) | 3.1 | 106 | -0.2 L |
| 230 lb (104 kg) | 3.4 | 116 | +0.1 L |
| 240 lb (109 kg) | 3.6 | 121 | +0.3 L |
Frequently asked questions
How much water should a 220 lb person drink a day?
How much more at 220 lb if I exercise?
Does heat change the amount at 220 lb?
Is this a medical recommendation?
Make the number a habit
CalorTracker has a one-tap water log with a goal you set. Free to start.
Start free on the webAn estimate from a rule of thumb, not medical advice. If you have a heart or kidney condition or take medicine that affects fluid balance, ask your doctor how much water is right for you.