Reviewed by Emily Carter, MSc, RD
Registered Dietitian & Hydration Research Specialist. Emily holds a Master of Science in Human Nutrition and has spent over a decade translating nutrition research into practical, evidence-based guidance for everyday health and athletic performance.
The Complete Conversion Table
| Cups | US Fluid Oz | Canadian (mL) | Litres |
|---|---|---|---|
| ⅛ cup | 1 oz | 31.25mL | 0.031L |
| ¼ cup | 2 oz | 62.5mL | 0.063L |
| ½ cup | 4 oz | 125mL | 0.125L |
| 1 cup | 8 oz | 250mL | 0.25L |
| 2 cups | 16 oz | 500mL | 0.5L |
| 4 cups | 32 oz | 1,000mL | 1.0L |
| 8 cups | 64 oz | 2,000mL | 2.0L |
| 10 cups | 80 oz | 2,500mL | 2.5L |
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US vs Canadian Cup: What's the Difference?
| Measurement System | Cup Size | Fluid Oz Equivalent |
|---|---|---|
| US customary | 236.6mL | 8 fl oz |
| Canadian metric | 250mL | 8.45 fl oz |
| Imperial (UK) | 284mL | 10 fl oz |
For daily hydration tracking in Canada, use 250mL = 1 cup. For US recipes, use 240mL = 1 cup. The difference is minor for practical purposes.
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Applying This to Daily Hydration
The National Academies of Medicine recommends:
- Women: ~11.5 cups (2.7L) of total water daily
- Men: ~15.5 cups (3.7L) of total water daily
| Daily Target | Cups | Bottles Needed |
|---|---|---|
| 8 cups (2L) | 8 cups | 4 × 500mL OR 1 × Mammoth Mug 2.5L (80%) |
| 10 cups (2.5L) | 10 cups | 5 × 500mL OR 1 × Mammoth Mug 2.5L (full) |
| 12 cups (3L) | 12 cups | 6 × 500mL OR 1 × Mammoth Mug 2.5L + 2 glasses |
The Mammoth Mug 2.5L holds exactly 10 metric cups (10 × 250mL). Fill it once and finish it — that's your daily minimum handled in one container.
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Quick Reference: Common Hydration Volumes
| Volume | Cups | Fluid Oz |
|---|---|---|
| 500mL (standard bottle) | 2 cups | 16.9 oz |
| 750mL | 3 cups | 25.4 oz |
| 1L | 4 cups | 33.8 oz |
| 1.5L (Mammoth Mini) | 6 cups | 50.7 oz |
| 2L | 8 cups | 67.6 oz |
| 2.5L (Mammoth Mug) | 10 cups | 84.5 oz |
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🛒 Skip the Math. Just Fill the Bottle.
10 cups. 84.5 oz. 2.5 litres. One fill. The Mammoth Mug 2.5L — your daily hydration target in a single container. BPA-free Tritan. Canadian brand at Sport Chek.
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Other Useful Conversions
| From | To | Formula |
|---|---|---|
| Cups → mL | Multiply by 250 (Canadian) or 237 (US) | |
| Cups → fl oz | Multiply by 8 (US) | |
| fl oz → cups | Divide by 8 | |
| fl oz → mL | Multiply by 29.57 | |
| mL → fl oz | Divide by 29.57 | |
| L → cups | Multiply by 4 (approximate) |
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🛒 Know Your Numbers. Hit Your Target.
Your daily target is 10 cups / 84.5 oz / 2.5 litres. The Mammoth Mug 2.5L — exactly that. Tritan, BPA-free, time markings. Canadian brand since 2014. At Sport Chek.
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Frequently Asked Questions
How many oz in a cup?
8 US fluid ounces equal 1 US cup (236.6mL). In Canada, 1 metric cup = 250mL = approximately 8.45 fl oz.
How many cups of water should I drink a day?
The National Academies of Medicine recommends approximately 11.5 cups (2.7L) for women and 15.5 cups (3.7L) for men from all sources. Pure drinking water targets are roughly 8–12 cups daily for most adults.
How many oz is 2.5 litres?
2.5 litres equals approximately 84.5 US fluid ounces or 10 Canadian metric cups (250mL each).
Is 8 glasses of water a day 64 oz?
If each glass is 8 oz (1 cup / 250mL), then yes — 8 glasses = 64 oz = 2 litres. Most guidelines now recommend 2.5–3.7L for active adults, making the "8 glasses" rule a minimum starting point, not an optimal target.
How many cups is a 2.5L water bottle?
A 2.5L water bottle holds exactly 10 Canadian metric cups (10 × 250mL) or approximately 10.6 US cups.
How many oz in a half cup?
4 fluid ounces = ½ US cup = 125mL.
How do I convert cups to mL?
Multiply the number of cups by 250 (Canadian metric) or 237 (US customary). Example: 4 cups × 250mL = 1,000mL = 1 litre.
How many cups is 500mL?
500mL equals 2 Canadian metric cups or approximately 2.1 US cups.
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- How Many Ounces in a Litre
- How Many Ounces in a Gallon
- How Much Water Should You Drink a Day
- Water Bottle Sizes Guide
- Large Water Bottle Guide
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