A Guide to Calculate How much Water to Drink in a Day

A common piece of advice that you may have heard a number of times is “drink more water”. Whether you suffer from frequent headaches, constipation, dry skin or need to lose some weight, water can play a crucial role in helping you overcome these problems. The question, however, lies is how much water to drink in a day? While some people may advice you to drink 8 glasses of water a day others may suggest you to drink 2 litres per day. Many of us are, however, unaware of the fact that the “one size fits all formula” doesn’t work for everyone. Your body weight plays a crucial role in determining the amount of water you need to drink per day. The article discusses the relation between your body weight and the amount of water you need to drink. Read on.

Why do you need to drink water according to your weight?

Though in general terms an adult needs 2 litres of water a day to stay hydrated, the water needs of each person varies depending on their body weight. The body weight of each person plays a crucial role in determining the how much water to drink in a day. The ideal way to figure out how much water you need to drink in a day is by using this easy formula.

Step 1: Check your Body weight

The first step to know how much water to drink in a day is to know your weight. The amount of water a person needs varies according to their weight because a person who weighs more needs more water than a person with less weight.

Also Read: How Drinking Pure Water Helps You Lose Weight

Step 2: Divide your body weight by 30

The next step is to divide your body weight by 30. The answer that you get is the amount of water you need to drink in a day. So, if your weight is 90 kg, you need to drink at least 3 litres of water per day.

Step 3: Consider your activity level

Adjust the number based on your activity level and how often you work out in a day. The reason is when you exercise, you lose weight through sweating. You need to compensate the water that you lose when you indulge in physical activity. Add at least 350 ml of water to the standard amount of water you need to drink for every half an hour of physical activity.

You should Read: Common Workout Mistakes Made While Drinking Water During Exercise

Ways to ensure that you drink Enough Water

how much water to drink

Now that you know how much water to drink in a day, let’s discuss some tips that will ensure that you drink enough water throughout the day. Drinking 2-3 litres of water per day may seem impossible initially, however, following the easy steps can help you reach your goal.

Drink a glass of water before each meal: Drinking a glass of water before each meal not only helps you avoid overeating but also ensures that you drink enough water. If you eat three meals a day, drinking a glass of water before every meal will keep you hydrated and also improve your metabolism.
Drink water in the morning and before going to bed: Another habit that will help you adopt into your routine is to drink water in the morning and before going to bed. Make it a habit to drink water when you wake up and another glass before you go to bed. Keep a water bottle next to your bedside to ensure that you drink water as soon as you get up and just before you go to bed.
Add Flavours to Water: Many people don’t like the taste of water which is the reason why they skip drinking water. In such a situation, you can prepare flavoured water which tastes good and keeps you hydrated. You can add mint leaves, water melon, cucumber or lemon in water to add some flavour to the water you drink. You can also eat fruits with high water content.
Keep a Track of the Quantity: To ensure that you drink enough water, you need to ensure that you keep a track of the quantity of water you drink throughout the day. You can buy water bottles that have measurements to keep a track of how much water you are drinking in a day.

Last Few Words

The next time you experience any signs of dehydration, ensure that you follow the step by step procedure mentioned to determine the amount of water you should drink in a day. However, it is not always necessary to drink water to meet your hydration needs. Fruits and vegetables also contain water which also play an important role in keeping you hydrated. As drinking water has a lot of benefits, it is necessary to ensure that you drink enough and pure water. It is recommended to use a Water Purifier for the purification of water before drinking to keep health problems at bay.

You might be interested in : Different Drinking Water Purification technology

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