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Daily Water Intake Chart Cheat Sheet
Recommended daily water intake by body weight, activity level, and climate with practical hydration tips and signs of dehydration.
Water Intake by Body Weight
| Item | Value |
|---|---|
| 120 lbs (54 kg) | 60 oz (1.8 L) |
| 140 lbs (64 kg) | 70 oz (2.1 L) |
| 160 lbs (73 kg) | 80 oz (2.4 L) |
| 180 lbs (82 kg) | 90 oz (2.7 L) |
| 200 lbs (91 kg) | 100 oz (3.0 L) |
| 220 lbs (100 kg) | 110 oz (3.3 L) |
| General rule | ½ your body weight (lbs) in ounces |
Adjustments by Activity & Climate
| Item | Value |
|---|---|
| Light exercise (30 min) | Add 12 oz (350 mL) |
| Moderate exercise (60 min) | Add 20–24 oz (600–700 mL) |
| Intense exercise (60+ min) | Add 32+ oz (1 L) |
| Hot/humid climate | Add 16–32 oz (500 mL–1 L) |
| High altitude (>5,000 ft) | Add 16 oz (500 mL) |
| Pregnancy | Add 10 oz (300 mL) |
| Breastfeeding | Add 32 oz (1 L) |
Signs of Dehydration
| Item | Value |
|---|---|
| Mild (1–3% loss) | Thirst, dry mouth, dark yellow urine, headache |
| Moderate (3–5% loss) | Dizziness, fatigue, reduced urination, dry skin |
| Severe (>5% loss) | Rapid heartbeat, confusion, fainting |
| Urine color check | Pale straw = hydrated; dark amber = dehydrated |
| Hydration tip | Drink a glass upon waking and before each meal |
Tip: Use landscape orientation for wider tables
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