Water Intake worksheet

1. Estimated daily fluid: 3 L/day

1. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $80\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{2,640}\text{\hspace{0.17em}mL}$

2. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{32}{30}\times 350$$=373\text{\hspace{0.17em}mL}$

3. Add the exercise amount to the baseline

   $\mathrm{2,640}+373$$=\mathrm{3,013}\text{\hspace{0.17em}mL}$

4. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{3,013}}{\mathrm{1,000}}$$=3.01\text{\hspace{0.17em}L}$

5. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{3,013}}{29.5735}$$=101.9\text{\hspace{0.17em}fl oz}$$=12.7\text{\hspace{0.17em}cups}$

2. Estimated daily fluid: 2.6 L/day

1. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $70\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{2,310}\text{\hspace{0.17em}mL}$

2. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{24}{30}\times 350$$=280\text{\hspace{0.17em}mL}$

3. Add the exercise amount to the baseline

   $\mathrm{2,310}+280$$=\mathrm{2,590}\text{\hspace{0.17em}mL}$

4. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{2,590}}{\mathrm{1,000}}$$=2.59\text{\hspace{0.17em}L}$

5. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{2,590}}{29.5735}$$=87.6\text{\hspace{0.17em}fl oz}$$=10.9\text{\hspace{0.17em}cups}$

3. Estimated daily fluid: 2.9 L/day

1. Change your weight to kilograms, because the rule of thumb is per kilogram (1 lb = 0.45359237 kg exactly)

   $165\text{\hspace{0.17em}lb}\times 0.453592$$=74.843\text{\hspace{0.17em}kg}$

2. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $74.843\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{2,470}\text{\hspace{0.17em}mL}$

3. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{34}{30}\times 350$$=397\text{\hspace{0.17em}mL}$

4. Add the exercise amount to the baseline

   $\mathrm{2,470}+397$$=\mathrm{2,866}\text{\hspace{0.17em}mL}$

5. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{2,866}}{\mathrm{1,000}}$$=2.87\text{\hspace{0.17em}L}$

6. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{2,866}}{29.5735}$$=96.9\text{\hspace{0.17em}fl oz}$$=12.1\text{\hspace{0.17em}cups}$

4. Estimated daily fluid: 3.6 L/day

1. Change your weight to kilograms, because the rule of thumb is per kilogram (1 lb = 0.45359237 kg exactly)

   $210\text{\hspace{0.17em}lb}\times 0.453592$$=95.254\text{\hspace{0.17em}kg}$

2. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $95.254\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{3,143}\text{\hspace{0.17em}mL}$

3. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{36}{30}\times 350$$=420\text{\hspace{0.17em}mL}$

4. Add the exercise amount to the baseline

   $\mathrm{3,143}+420$$=\mathrm{3,563}\text{\hspace{0.17em}mL}$

5. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{3,563}}{\mathrm{1,000}}$$=3.56\text{\hspace{0.17em}L}$

6. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{3,563}}{29.5735}$$=120.5\text{\hspace{0.17em}fl oz}$$=15.1\text{\hspace{0.17em}cups}$

5. Estimated daily fluid: 2.7 L/day

1. Change your weight to kilograms, because the rule of thumb is per kilogram (1 lb = 0.45359237 kg exactly)

   $160\text{\hspace{0.17em}lb}\times 0.453592$$=72.575\text{\hspace{0.17em}kg}$

2. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $72.575\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{2,395}\text{\hspace{0.17em}mL}$

3. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{26}{30}\times 350$$=303\text{\hspace{0.17em}mL}$

4. Add the exercise amount to the baseline

   $\mathrm{2,395}+303$$=\mathrm{2,698}\text{\hspace{0.17em}mL}$

5. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{2,698}}{\mathrm{1,000}}$$=2.7\text{\hspace{0.17em}L}$

6. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{2,698}}{29.5735}$$=91.2\text{\hspace{0.17em}fl oz}$$=11.4\text{\hspace{0.17em}cups}$

6. Estimated daily fluid: 2.7 L/day

1. Change your weight to kilograms, because the rule of thumb is per kilogram (1 lb = 0.45359237 kg exactly)

   $150\text{\hspace{0.17em}lb}\times 0.453592$$=68.039\text{\hspace{0.17em}kg}$

2. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $68.039\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{2,245}\text{\hspace{0.17em}mL}$

3. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{36}{30}\times 350$$=420\text{\hspace{0.17em}mL}$

4. Add the exercise amount to the baseline

   $\mathrm{2,245}+420$$=\mathrm{2,665}\text{\hspace{0.17em}mL}$

5. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{2,665}}{\mathrm{1,000}}$$=2.67\text{\hspace{0.17em}L}$

6. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{2,665}}{29.5735}$$=90.1\text{\hspace{0.17em}fl oz}$$=11.3\text{\hspace{0.17em}cups}$

7. Estimated daily fluid: 4.3 L/day

1. Change your weight to kilograms, because the rule of thumb is per kilogram (1 lb = 0.45359237 kg exactly)

   $250\text{\hspace{0.17em}lb}\times 0.453592$$=113.398\text{\hspace{0.17em}kg}$

2. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $113.398\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{3,742}\text{\hspace{0.17em}mL}$

3. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{44}{30}\times 350$$=513\text{\hspace{0.17em}mL}$

4. Add the exercise amount to the baseline

   $\mathrm{3,742}+513$$=\mathrm{4,255}\text{\hspace{0.17em}mL}$

5. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{4,255}}{\mathrm{1,000}}$$=4.26\text{\hspace{0.17em}L}$

6. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{4,255}}{29.5735}$$=143.9\text{\hspace{0.17em}fl oz}$$=18\text{\hspace{0.17em}cups}$

8. Estimated daily fluid: 3.7 L/day

1. Change your weight to kilograms, because the rule of thumb is per kilogram (1 lb = 0.45359237 kg exactly)

   $220\text{\hspace{0.17em}lb}\times 0.453592$$=99.79\text{\hspace{0.17em}kg}$

2. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $99.79\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{3,293}\text{\hspace{0.17em}mL}$

3. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{34}{30}\times 350$$=397\text{\hspace{0.17em}mL}$

4. Add the exercise amount to the baseline

   $\mathrm{3,293}+397$$=\mathrm{3,690}\text{\hspace{0.17em}mL}$

5. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{3,690}}{\mathrm{1,000}}$$=3.69\text{\hspace{0.17em}L}$

6. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{3,690}}{29.5735}$$=124.8\text{\hspace{0.17em}fl oz}$$=15.6\text{\hspace{0.17em}cups}$

9. Estimated daily fluid: 2.8 L/day

1. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $76\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{2,508}\text{\hspace{0.17em}mL}$

2. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{24}{30}\times 350$$=280\text{\hspace{0.17em}mL}$

3. Add the exercise amount to the baseline

   $\mathrm{2,508}+280$$=\mathrm{2,788}\text{\hspace{0.17em}mL}$

4. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{2,788}}{\mathrm{1,000}}$$=2.79\text{\hspace{0.17em}L}$

5. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{2,788}}{29.5735}$$=94.3\text{\hspace{0.17em}fl oz}$$=11.8\text{\hspace{0.17em}cups}$

10. Estimated daily fluid: 2.9 L/day

1. Start with a baseline: about 33 milliliters (mL) for each kilogram you weigh

   $80\text{\hspace{0.17em}kg}\times 33\text{\hspace{0.17em}mL/kg}$$=\mathrm{2,640}\text{\hspace{0.17em}mL}$

2. Add for exercise, to replace sweat: about 350 mL for every 30 minutes

   $\frac{22}{30}\times 350$$=257\text{\hspace{0.17em}mL}$

3. Add the exercise amount to the baseline

   $\mathrm{2,640}+257$$=\mathrm{2,897}\text{\hspace{0.17em}mL}$

4. Change to liters, which are easier to picture: 1 liter is 1,000 mL

   $\frac{\mathrm{2,897}}{\mathrm{1,000}}$$=2.9\text{\hspace{0.17em}L}$

5. Change to US fluid ounces (1 fl oz = 29.5735 mL) and cups (8 fl oz) for US measuring

   $\frac{\mathrm{2,897}}{29.5735}$$=97.9\text{\hspace{0.17em}fl oz}$$=12.2\text{\hspace{0.17em}cups}$