How much water should I drink if I weigh 250 lbs?
The National Academies' guideline for adult women is about 74 fl oz (9 cups) a day from drinks, whatever your weight. A personal goal for a moderately active 250 lb woman, adding a little for size and exercise, is about 116 fl oz (14.5 cups / 3.4L). Activity, heat, pregnancy and breastfeeding raise it; see every level below.
Official guideline · women
74 fl oz
from drinks (91 counting food) · National Academies
Personal goal · 250 lbs, moderate activity
116fl oz
14.5 cups · 3.4L per day
The personal goal starts from the guideline and adds a little for a larger body and exercise. Want yours? Use the water intake calculator.
Water goal at 250 lbs, by activity level
No health considerations applied.
| Activity level | fl oz / day |
|---|---|
| Sedentary | 107 oz |
| Light | 107 oz |
| Moderateaverage | 116 oz |
| Very Active | 124 oz |
| Athlete | 133 oz |
Adjustments for health considerations
119 fl oz
Goal: 116 oz + 3 oz pregnancy · moderate activity
Guideline: 78 fl oz from drinks (101 counting food)
135 fl oz
Goal: 116 oz + 30 oz breastfeeding · moderate activity
Guideline: 105 fl oz from drinks (128 counting food)
How to reach 116 fl oz (14.5 cups) a day
Start with 16 oz before coffee
Drinking 16 oz (2 cups) of water first thing in the morning — before caffeine — starts your day 14% of the way to your 116 oz goal.
Break it into 15 cups
At 8 oz (one standard cup) per drink, you need 15 cups spread through the day — roughly one every 0–1 waking hours. Prefer a larger bottle? That's 8 pint-sized (16 oz) servings.
Log each drink as you go
Logging as you go is easier than trying to remember at night, and it shows you where the day stands. In Hydrate a drink is one tap.
Set an afternoon reminder
Afternoons are easy to forget. A 3pm reminder to drink 16 oz (2 cups) gets you 14% of a 116 oz day in one go. Coffee and tea count too.
Hit your 116 oz goal every day
Hydrate sets your goal, adjusts it for workouts and hot days, and tracks it with reminders and streaks.
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