Discover how many ounces of water should you drink a day, or convert your hydration needs into liters, cups, or glasses with our free calculator. Enter your weight and activity level to get personalized daily water intake recommendations to support health, energy, and weight loss goals.
Pair this tool with our daily water intake guide for a complete hydration plan.
Key Fact: A standard 8-oz glass of water equals about 0.24 liters or 1 cup, making it easy to track your daily intake across units.
This guide and calculator offer:
- Interactive calculator for ounces, liters, cups, and glasses of water daily
- Conversion chart for easy unit switching
- Tips to track and meet your daily water intake
- Support for weight loss with our water for weight loss guide
- Integration with diets like our high-protein low-calorie diet
Water Intake Calculator: Ounces, Liters, Cups
Enter your weight and activity level to find how many ounces, liters, or cups of water you should drink a day. Use this tool to stay hydrated and support your wellness goals.
Warning: Consult a healthcare professional before significantly changing your hydration habits, especially for medical conditions.
How Many Ounces, Liters, or Cups of Water a Day?
Your daily water intake depends on your body weight, activity level, and lifestyle. General guidelines recommend 30–40 mL/kg of body weight (0.5–1 oz/lb), translating to different units like liters, ounces, cups, or glasses. For example, a 70 kg (154 lb) person may need 2.1–2.8 liters (71–95 oz, 9–12 cups, or 8–10 glasses) daily, with more for active individuals.
Key conversions to understand:
- 1 liter = 33.8 ounces
- 1 cup = 8 ounces (approximately 0.24 liters)
- 1 glass = 8 ounces (standard size, same as 1 cup)
Use our calculator above to find your personalized needs in your preferred unit. For weight loss, pair this with our water for weight loss guide.
Tip: Track your hydration alongside calories with our calorie deficit calculator for a balanced approach.
Water Intake Conversion Chart
Use this chart to convert your daily water intake across ounces, liters, cups, and glasses:
| Weight | Liters | Ounces | Cups (8 oz) | Glasses (8 oz) |
|---|---|---|---|---|
| 50 kg (110 lbs) | 1.5–2.0 L | 51–68 oz | 6.4–8.5 cups | 6–9 glasses |
| 70 kg (154 lbs) | 2.1–2.8 L | 71–95 oz | 8.9–11.9 cups | 9–12 glasses |
| 90 kg (198 lbs) | 2.7–3.6 L | 91–122 oz | 11.4–15.3 cups | 11–15 glasses |
Note: Values are approximate for sedentary to moderate activity. Use our calculator for personalized results.
Tips for Tracking Water Intake
Meeting your daily water goals in ounces, liters, or cups is easier with these strategies:
- Use a Marked Bottle: Choose a bottle with ounce or liter markings to track intake.
- Convert Units Easily: Use our calculator to switch between ounces, liters, cups, or glasses based on your preference.
- Pair with Meals: Drink a cup or glass of water with each meal to hit your targets.
- Combine with Diet: Hydration supports our high-fiber low-calorie foods for better digestion.
- Track Progress: Monitor hydration with our weight loss tracker.
Tip: Explore our weight loss meal plans to complement your hydration strategy.
Frequently Asked Questions
- How many ounces of water should I drink a day? Aim for 0.5–1 oz per pound of body weight. Use our calculator for a precise estimate.
- How many liters of water should I drink a day? General guidelines suggest 30–40 mL/kg. See our daily water intake guide for more.
- How many cups or glasses of water a day? A standard 8-oz cup or glass means 8–12 cups/glasses daily for most adults. Use our calculator for personalized needs.
- Why use different units for water intake? Different units (ounces, liters, cups) suit different preferences. Our tool helps you convert easily for your lifestyle.
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