How Much Water To Drink A Day Calculator
Keeping hydrated is one of the most important things you can do for your health. However, it can be confusing working out how much water you should be drinking. Use our free Water Intake Calculator to find your personalized recommendation.
Your Daily Water Intake Goal
You’ve probably been told to drink eight 8oz glasses of water each day. But this is not the case. How much water you should be drinking depends on your weight, how active you are, how hot your climate is and your general health.
Using a how much water to drink a day calculator will help you work out how much you should be drinking. Using our free Water Intake Calculator gives you a personal recommendation.
In this blog we’ll explain everything you need to know about how much water to drink, why you should be keeping hydrated and how our tool can help you.
Why Should I Stay Hydrated?
Approximately 60% of the human body is made up of water. All of your cells, tissues and organs require water to function properly.
Here are some reasons why keeping hydrated is extremely important.
- Helps Regulate Body Temperature – Sweating helps regulate your temperature. This requires water.
- Protects Joints & Organs – Water helps cushion your joints and protect your spine and delicate tissues.
- Toxins – Water helps remove toxins from your body. Your kidneys require water to flush out waste products from your blood.
- Digestion – Water helps break down foods and stop you becoming constipated.
- Brain Function – Even mild dehydration can cause problems with concentration, mood and memory.
How To Use Our Water Intake Calculator
Our how much water to drink a day calculator is easy and accurate. Simply follow these steps.
- Weight – How much water you need depends on your weight. The heavier you are, the more water you’ll require.
- Activity – If you’re exercising or get sweaty throughout the day you’ll need to drink more.
- Climate – If you live in a hot or humid climate you will lose more water through sweating so you need to drink more.
- Click Calculate – Our Water Intake Calculator will automatically tell you how much water you should be drinking each day in ounces, litres and cups.
How Does Our Calculator Work?
The most common way to calculate how much water you should be drinking is using this simple formula.
Body Weight (lbs) ÷ 2 = Water Intake (ounces).
For example, if you weigh 150lbs you should aim to drink at least 75oz of water.
Additional Tips:
- Exercise – Add 12oz per 30 mins of intense exercise.
- Climate – If you live in a hot climate add 10-20%.
Our calculator will automatically take these into consideration.
Signs You’re Not Drinking Enough Water.
It can be easy to become slightly dehydrated without realising. Here are some common signs you should be drinking more.
- Dark Yellow Urine – This is the most obvious sign. If your urine is pale yellow or clear you’re well hydrated. If your urine is dark yellow or amber you need to start drinking more.
- Dry Mouth/Lips – This is a clear sign that your body is feeling thirsty.
- Fatigue – Feeling tired.
- Headaches – Lack of water can cause tension headaches and migraines.
- Dizziness – Especially if you stand up suddenly.
- Constipation – Water is required to keep your digestion healthy.
Tips To Help You Drink More Water
If you’re struggling to reach your daily water target, here are some tips to help.
- Have A Water Bottle – Always carry a reusable water bottle with you. It’s a good reminder to take a sip.
- Use Reminders – Set a reminder on your phone or hydration app to drink every hour.
- Add Flavour – If you don’t like the taste of water add some lemon, cucumber or mint leaves.
- Have A Glass Before Meals – Drinking a glass 30 minutes before a meal can help with digestion and prevent overeating.
- Eat Water Rich Foods – Watermelons, Cucumbers and Oranges are high in water.
Can You Overhydrate?
It is possible to overhydrate. This is called hyponatremia. This occurs when you have too much water causing your sodium levels in your blood to drop dangerously low.
However, this isn’t something you’ll be worried about if you’re a healthy adult. You can usually drink around 1 litre (33oz) of water per hour. Just listen to your body and drink throughout the day.