Reference
Water intake chart by weight and age
Quick-reference tables using our calculation model. For a number tailored to your exact exercise, climate and altitude, use the full calculator.
By body weight (adult, age 30)
Sedentary vs. 45 minutes of moderate daily exercise, temperate climate.
| Weight | Sedentary | Active (45 min/day) |
|---|---|---|
| 50 kg (110 lb) | 1.5 L | 2.0 L |
| 60 kg (132 lb) | 1.8 L | 2.3 L |
| 70 kg (154 lb) | 2.1 L | 2.5 L |
| 80 kg (176 lb) | 2.3 L | 2.8 L |
| 90 kg (198 lb) | 2.6 L | 3.1 L |
| 100 kg (220 lb) | 2.9 L | 3.4 L |
| 110 kg (243 lb) | 3.2 L | 3.7 L |
| 120 kg (265 lb) | 3.5 L | 3.9 L |
By age group
Light daily activity, temperate climate, typical reference weight for the band.
| Age | Female | Male |
|---|---|---|
| 4–8 yrs | 2.3 L | 2.9 L |
| 9–13 yrs | 2.3 L | 2.9 L |
| 14–18 yrs | 2.2 L | 2.7 L |
| 19–30 yrs | 2.1 L | 2.6 L |
| 31–50 yrs | 1.9 L | 2.5 L |
| 51–65 yrs | 1.8 L | 2.3 L |
| 66+ yrs | 1.7 L | 2.2 L |
Figures are drinking targets (already net of water from food) rounded to one decimal place. They assume average conditions — see how the formula works for what changes them.
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