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How much water should you drink a day if you weigh 150 lbs?
At 150 lbs (68 kg), aim for about 76 fl oz (2.2 litres) a day if you mostly sit, and more on active or hot days.
Updated October 17, 2026
76 fl oz a day
About 2.2 litres, 9 glasses or 4.5 standard 16.9 oz bottles, if you mostly sit. More if you're active or it's hot.
By activity and weather
| Your day | Normal day | Hot day |
|---|---|---|
| Mostly sitting | 76 fl oz (2.2 L) | 93 fl oz (2.7 L) |
| Lightly active | 88 fl oz (2.6 L) | 105 fl oz (3.1 L) |
| Very active | 100 fl oz (2.9 L) | 116 fl oz (3.4 L) |
These come from 33 ml per kilogram of body weight (150 lb is 68 kg, so 68 × 33 = 2.2 L), plus 350 ml for a lightly active day or 700 ml for a very active one, and 500 ml more in the heat.
That's almost exactly the US National Academies' general figure for women (about 2.2 L from drinks), and a little under the European figure of 2.0 L including food.
Spread it across your day
4.5 bottles is easier to picture than 76 fl oz. The simplest plan is one 16.9 oz bottle about every 4 hours between 7 am and 9 pm, starting with a glass when you wake up. Steady drinking also suits your kidneys, which can only clear about a litre an hour.
Training today? The American College of Sports Medicine suggests about 0.4–0.8 litres for each hour of exercise, on top of your daily amount.
Try other numbers
Change the weight, activity or weather to see your exact amount.
Questions people ask
Is 110 fl oz too much at 150 lbs?
Spread across a day, no. Healthy kidneys can handle far more than that. What matters is pace: drinking more than about a litre an hour for several hours is what gets risky.
Do coffee and tea count toward my water?
Yes. A study that gave regular coffee drinkers four cups a day found they stayed just as hydrated as when they drank the same amount of water. Water is still the best default because it has no sugar or caffeine.
Should I drink more if I take creatine?
A sensible buffer is about 500 ml (17 oz) on top of your daily amount, plus a glass with each dose. That puts you at about 93 fl oz (2.7 litres).
Sources
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