How much water should I drink if I weigh 170 lbs?
For a moderately active 170 lb woman, the recommended daily water intake is approximately 108 fl oz (13.5 cups / 3.2L) per day. Your goal adjusts based on how active you are — see all levels below.
Moderate activity · no adjustments
108 fl oz
13.5 cups · 3.2L per day
Daily water intake at 170 lbs by activity level
No health considerations applied.
| Activity level | fl oz / day |
|---|---|
| Sedentary | 91 oz |
| Light | 101 oz |
| Moderate average | 108 oz |
| Very Active | 118 oz |
| Athlete | 132 oz |
Adjustments for health considerations
118 fl oz
108 oz + 10 oz pregnancy bonus · moderate activity
125 fl oz
108 oz + 17 oz breastfeeding bonus · moderate activity
How to reach 108 fl oz (13.5 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 15% of the way to your 108 oz goal.
Break it into 14 cups
At 8 oz (one standard cup) per drink, you need 14 cups spread through the day — roughly one every 1–1 waking hours. Prefer a larger bottle? That's 7 pint-sized (16 oz) servings.
Log each drink as you go
Tracking in real time is significantly more accurate than trying to recall at night. Thirsty Girls' quick-log makes this a 2-second habit.
Drink 2 cups at 3pm
Most people hit a hydration wall in the mid-afternoon. A 3pm reminder to drink 16 oz (2 cups) before anything else can close 15% of your remaining gap in one go.
Hit your 108 oz goal every day
Thirsty Girls calculates your exact goal and tracks it — with AI coaching, smart reminders, and streaks that make it stick.
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