How to Calculate How Much Water You Should Drink A Day
Learn how much water to drink daily including ideas for staying hydrated, weight loss, a water intake calculator, and more.
Lots of people don’t realize the true importance of drinking enough water every day and how it can impact both your health and your weight loss efforts. According to experts in a recent study, drinking just 2 cups of water, which is smaller than the size of a bottled soda, before meals helped dieters lose an extra five pounds yearly and help you maintain your weight loss.
Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst. But how much water is enough? Here is how to calculate how much water you should drink a day for both health and weight loss benefits.
Daily Water Intake Calculator
Use this hydration calculator to learn how much water you should drink daily based on your weight and activity level.
you should drink ...... of water per day Water Intake calculator
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- Your weight: The first step to knowing how much water to drink every day is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound man and 100 pound woman require different amounts of water every day.
- Multiply by 2/3: Next you want to multiply your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiply that by 2/3 and learn you should be drinking about 117 ounces of water every day.
- Activity Level: Finally you will want to adjust that number based on how often you work out since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.
To make it a little easier to calculate how much water to drink every day, here are the recommended amounts for a range of weights. Remember to adjust for your activity level.
What factors affect how much water you need daily?
The amount of water someone needs daily depends on a number of different factors. Here are the most common factors that affect water needs.
- Activity Level and exercise: People who exercise or do rigorous activity will need to consume more water daily. However, the exact amount varies depending on the activity, muscle mass, and climate.
- Climate and temperature: If you live in a hot and humid climate, or it’s a hot day, you will need more water. As we sweat and perspire, we need to replace the water we are losing.
- Diet: Diets that are higher in sodium may require more water to flush out that sodium.
- Pregnancy and breastfeeding: Pregnant and nursing moms will need more water than the average person.
Tips for Reaching Your Daily Water Goals
So now that you know how much water you should be drinking every day, let’s talk about how to make sure you actually get enough. Drinking over 100 ounces of water may seem impossible at first, but with these easy tips you can reach your goal in no time.
- Drink 2 cups (16 oz) of water before every meal: Science has proven that drinking 2 cups of water before every meal helps you to eat less during meal time and lose weight. If you do this three times daily – at breakfast, lunch, and dinner – you have already consumed 48 ounces of water.
- Morning and Night: Get into the habit of drinking one glass (16 oz) of water when you wake up and another 8 oz glass before you go to sleep every night. This will add another 24 ounces of water to your daily intake. The easiest way to do this is to keep a glass or container of water at your bedside, that way as soon as you wake up and start your day, you can begin drinking water.
- Keep Track By Your Container: One thing that has proven to help people consumer enough water daily is to buy a special container for their water, like this one or this one, and set a goal of how many times they will fill an finish the container. For example, if you buy a 16 oz container and need to drink 80 ounces of water a day, your goal would be to drink 5 of those daily. Need to drink more water? Try a larger container.
- Infuse Your Water With Flavor: Water doesn’t have to be boring and infusing your water with fruit, herbs, and other flavors can make it much easier to reach your daily goal. Try adding cucumber, strawberries,lemons, limes, and fresh herbs to create flavorful water. This fruit infusion water pitcher is a great way to always have great tasting water on hand.
- Bubbles: Consider carbonated and sparkling water in addition to regular water. Many people find that adding sparkling water and 0 calorie flavored water makes drinking water throughout the day more fun. Find yourself drinking lots of expensive sparkling water? Consider buying a sodastream and make your own delicious sparkling beverages at home.
Why Drinking Water is Important?
Water is essential for survival. It is needed to support nearly every single bodily function including sleep and digesting and metabolizing food. It also plays a role in regulating body temperature and allowing your muscles and organs to function properly.
Water consumption can even support a healthy weight. Not only is water calorie-free, but drinking plenty of water, especially before meals, can help you decrease your calorie intake leading to weight loss.
Check out this article to learn more about how drinking water can help you lose weight.
How to Increase Your Water Intake?
Drinking water alone isn’t the only way to increase your fluid intake. You can also improve hydration with water-rich foods.
In fact, nearly 20% of your fluid intake on average comes from other foods and beverages – not water!
Here are five tricks to help you get more water every day and improve your hydration.
- Carry around a water bottle
- Try sparkling water
- Cut back on caffeinated drinks
- Eat more fruits and vegetables
- Track your daily intake
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