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.
- 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.
|Weight||Ounces of Water Daily|
|100 pounds||67 ounces|
|110 pounds||74 ounces|
|120 pounds||80 ounces|
|130 pounds||87 ounces|
|140 pounds||94 ounces|
|150 pounds||100 ounces|
|160 pounds||107 ounces|
|170 pounds||114 ounces|
|180 pounds||121 ounces|
|190 pounds||127 ounces|
|200 pounds||134 ounces|
|210 pounds||141 ounces|
|220 pounds||148 ounces|
|230 pounds||154 ounces|
|240 pounds||161 ounces|
|250 pounds||168 ounces|
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.
What are the benefits of drinking enough water daily?
Water is essential for our bodies to functions correctly and efficiently. It’s vital to our health and can have a huge impact on our overall health and wellness. Most of us know this, but do you actually know why water is so important. Here are the main benefits of staying hydrated:
- Aids digestion and prevents constipation
- Carries oxygen and nutrients to you cells
- Helps stabilize blood pressure and heartbeat
- Supports healthy joints and joint function
- Helps regulate body temperature
- Potentially lowers the risk for disease in the future such as cancer, heart disease, hugh blood pressure, kidney stones, and stroke
How much water should I drink to try and lose weight?
Let’s start out by being clear that drinking water alone will likely not lead to weight loss. However, the benefits of drinking water can help support and encourage weight loss.
First, water helps us to feel full and satiated. When we are hydrated, we tend to eat less since we don’t confuse signs of dehydration with signs of hunger. Many people actually report feeling hungry when they are in fact dehydrated.
Another added benefit of drinking water is that it is less likely that someone will overeat. When your stomach is filled with liquid from drinking water, it is less likely you will eat too much or mindlessly snack throughout the day.
Lastly, if you are focused on drinking more water, you are less likely to reach for sugary drinks and beverages with empty calories. Swapping in water for higher calorie beverages is a great way to lose weight.
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