How much water can you drink ? You probably have heard that you should consume 8 glasses of water a day. I think this number stems from the fact that you need to replace all the fluids and electrolytes your body loses through excretion, perspiration and breathing. So let’s figure out how much water is enough!

Trick to Achieve your daily water goals

Morning routine : Drinking one glass of water when you wake up and another 8 oz glass before you go to sleep every night will help you stay hydrated, feel full longer and improve your overall health. It’s easy to start drinking more water by keeping a container or glass of water at your bedside.

Sparkling water : Sparkling water is now one of the most popular drinks in the country. Consider adding carbonated, seltzer and sparkling water to your diet to help you stay hydrated and avoid unwanted calories. If you’re sick of dropping money on expensive sparkling water, consider buying a Sodastream. You can make all your favorite sparkling water flavors right at home!

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Meal : Science has proven that drinking water before every meal helps you to eat less during meal time and lose weight. If you drink 2 cups of water before every meal, at breakfast lunch and dinner, the positive effects will become visible.

Beware of traps : When you’re trying to stay hydrated, it can be easy to grab a sugary drink or an over-iced coffee don’t do it! These drinks are high in calories and may contain lots of added sugar, which can cause blood glucose spikes and lead to weight gain. Try avoiding all sodas, juice, sweetened teas and coffees with your meals.

Buy your own container : It’s amazing how many people are out there who forget to drink water. It’s essential to stay healthy and hydrated, but sometimes it can be a challenge. A container makes it easier by reminding you through its tracker how much you should drink at a time. Keep it nearby and fill up whenever possible.

64 oz Water Bottle with Straw & Timer Marker, 2L Large Water Bottles Enough for Daily Drinking

H2O Capsule 2.2L Half Gallon Water Bottle with Storage Sleeve

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Hydro Flask Wide Mouth Straw Lid

Benefits of driking water

Water makes up about 70% of your body. It’s the lifeblood of every cell, tissue and organ in your body. Your body needs water to keep wastes at bay and cool you down, while also providing joints with the lubrication they need to work properly. Water also helps protect sensitive tissues by creating a barrier that prevents infection by viruses, bacteria and fungi.

Your body depends on water to survive, working hard to keep you fully hydrated by getting rid of wastes through urination, perspiration, and bowel movements. It also keeps your temperature normal and protects your insides from damage by helping them stay tough against harm.

Importance of staying hydrated

Here are a few things to keep in mind if you want to know if you’re drinking enough fluids. Are you thirsty? If you feel thirsty, it’s a good sign that your body wants more water so drink up! Secondly, look at your pee. Water needs to help our bodies break down the foods we eat, but that means they need to go somewhere first. That somewhere is sometimes referred to as “the toilet.” Water helps our bodies flush out what’s left over from foods and beverages we’ve already consumed. If you see dark yellow urine or even light yellow urine on a consistent basis it could point to dehydration or an issue with how well your kidneys are functioning

How much water to drink everyday : Water do you need

When you want to know how much fluid a healthy adult needs per day, keep in mind that the daily recommended intake of water is about 15.5 cups for men and 11.5 cups for women. This includes water from food and drinks, so that 20% of your fluids are from fluids found in food. (Source : The U.S. National Academies of Sciences, Engineering, and Medicine)

Should we drink 8 glasses of water a day

Is there benefit of drinking 8 glasses of water a day? You’ve probably heard the advice to drink eight glasses of water a day, but it might be that you need more fluid or less. The amount of fluid that’s right for you depends on several things, including your size and activity level. Considering these factors should help you determine if you need to modify your total fluid intake.

What factors affect nutritional needs

The amount of fluid your body needs to function at its best is affected by many factors, including your sex, body weight, pregnancy, diet quality.


Based on average differences in body weight and composition between the sexes, men need more fluids to support their increased body mass, while women require more to compensate for their generally higher fat levels.

A scant 1/2 cup (125 ml) in total of water per day may make a difference in sporting performance, strength, and overall endurance.

Action: Minimum guidelines from the Institute of Medicine suggest about 1,1 liter for women and 1.6 liters for men each day.

Body 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 your weight by 2/3 (or 67%) to determine how much water you should drink daily. Using the example above, if you weighed 175 pounds you would multiply that by 2/3 to learn that you should be drinking about 117 ounces of water every day.

Want a simpler solution? How much water should i drink a day ? Calculator is available.

Click to use the water intake calculator


Pregnant women and nursing moms must drink plenty of fluids. A University of Maine study found that drinking enough fluids is a way to ward off pre-eclampsia, a pregnancy complication characterized by high blood pressure.

Part of a healthy pregnancy is consuming adequate fluids for the mother and baby.

The fluid goes from your stomach to your liver to your kidneys, then it maintains amniotic fluid levels for your baby.

Diet and Food Quality

Foods that contain plenty of water, such as fruits and vegetables, can help you meet your daily target water intake. If you’re not getting enough fruits and vegetables in your diet, a few extra glasses of water will compensate for the fluid you’ll lose from these natural foods. (Source: Mayo Clinic)


Hot and humid climates, in addition to the heat emanating from our bodies, make us sweat more and increase the amount of water we need.


Drinking water during and after exercise can help your body maintain its temperature and balance, and keep you from feeling tired. If you’re doing something that makes you sweat (like working out or playing sports), you need to drink extra water to cover the fluid loss.

When calculating how much water to drink each day, take into account your activity level, since you are expelling water when you exercise. If you exercise for 30 minutes a day, add 12 ounces of that to your daily total. But if you work out for longer than 30 minutes, add 18 ounces for every hour of activity.

How much water should i drink for my weight ? calculator

Wondering how much water you should be drinking for your weight? Try the water calculator by weight.

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FAQ : the core issues about water

How much water do you need during exercise?

The best way to stay hydrated during exercise is to drink water before, during and after your workout. But how much water do you need? It depends on your activity level and several factors, like age, temperature and body weight.

Does water gives you energy ?

Staying hydrated can help boost energy levels. Dehydration can make a person feel sluggish, sluggish and fatigued. Drinking water throughout the day helps keep your cells functioning properly and can help energy levels stay high.

How much water is too much ?

Is drinking a gallon of water bad for you ? How much is a gallon of water a day ?

Drinking too little water puts you at risk of dehydration, which can cause dizziness and nausea. On the other hand, drinking too much water can also be a problem. Your kidneys are unable to get rid of this excess fluid, so the sodium level in your blood becomes diluted and your electrolyte balance is thrown out of whack. The result is hyponatremia low levels of sodium in your body which can be life threatening if left untreated.

There are some individuals who may experience health problems after drinking too much water. It’s possible to drink enough water to increase the risk of hyponatremia, or having less sodium in their bloodstream than normal levels. If you start to feel light-headed or dizzy, slow down. The general guidelines suggest that you shouldn’t drink more than 27-33 ounces of water per hour. This means drinking a gallon of water in an hour wouldn’t be recommended.

How can I tell if you are dehydrated?

Feeling thirsty is your body’s way of telling you that it needs fresh water. Dehydration usually begins with mild symptoms, like feeling thirsty and having dry eyes and mouth. If these symptoms aren’t addressed, they can quickly escalate into being dizzy or weak, feeling irritable or fatigued, or having an upset stomach.

How can you tell if you’re dehydrated ? The effects of dehydration can be felt in the following ways: feeling thirsty, dry mouth, headache, dizziness, change in mood, trouble concentrating or focusing and increase in body temperature. If any of these symptoms seem familiar or keep happening after drinking water, then one should visit their doctor as soon as possible.

What are benefits of drinking water with lemon ?

Drinking water with lemon can help you feel hydrated and healthy. In addition to the electrolytes that help you absorb nutrients and clear waste from your body, drinking water with lemon may also provide benefits for digestion, skin health and even kidney stones.