How Much Water Should I Drink a Day?| Constructive Approach

How much water should I drink a day? is a questions I had when I began to consciously take care of my wellbeing, in my case it happened when I was in my 50’s.

Water is one of the essential sources our bodies need for survival. It makes up about 60% of your body weight. You may wonder how much water should I drink every day? Every individual has different water needs, depending on various much water should I drink a day

We need water to keep functioning properly. In case you don’t know, our body loses water every day through bowel movements, urine, perspiration, and even when we breathe. Hence it’s essential to keep drinking water throughout the day to avoid dehydration. 

Many people wonder how much water they should consume per day; the amount varies on many factors related to your body and lifestyle. To know how much water you should drink every day, read further below.

How Much Water Should I Drink a Day Calculator

To make sure you’re having enough water per day, you can calculate the amount of water to drink by carrying out a simple calculation. Follow these steps to calculate your necessary water intake:


You can measure your weight to calculate the desired amount of water your body needs. This calculation varies on your weight because the more body mass you have, the more water you need to take. For instance, a person who weighs 200 pounds would require more water compared to a person who weighs 100 pounds.


The next step is to multiply your weight by 2/3 or 67%. This will help determine how much water you must drink every day. If you weighed around 180 pounds, you have to multiply it by 2/3, and this way, you will know you have to drink 121 ounces of water. 

Physical Activity Level

In the final step, you have to include the number of times you work out per day, as when you sweat, your body loses a lot of water. For every 30 minutes you work out per day, you can add 12 more ounces to your original calculation. So if you have to drink 121 ounces of water today, you must have 133 ounces for every 30 minutes you work out. If you work out for 45 minutes, add 13 ounces to your calculation.

Calculating the amount of water you must drink every day just became much easier for you. All you have to do is follow the steps mentioned above. It will barely take any time to get to know the necessary amount of water your body needs to maintain your health and wellness.

Factors That Determine How Much Water you Should Drink

As discussed, every person has different water needs, and there is no standard formula. On average, you must drink eight glasses of water every day. But certain factors may require you to increase or lower your water daily water consumption.

How much water should I drink a day by weight?

Your body weight determines how much water you should drink. All you need to do is use the simple calculation mentioned above. Calculate your weight and multiply it with 67%. This is a simple calculation to know your body’s water requirements.

How much water should I drink per day when pregnant?

If you are expecting a child, you need to make sure to keep yourself hydrated at all times. The Women’s Health recommends all pregnant women to drink 2.4 liters of water per day, which is equal to 10 cups. If you’re breastfeeding, you should consume 3.1 liters of water, which is equal to 13 cups.

How much water should I drink a day when bodybuilding?

If you’re a bodybuilder or spend much time in physical activities, you will need to drink double the amount of water in order to cover the fluid loss. In case you don’t know, when you work out for more than an hour, your body loses a lot more water. You can drink water or a sports drink to make up for the water lost through excessive sweating.

Other Factors


If you live in a part of the world that experiences hot summers or a heatwave, you must drink a lot of water. Lack of water may lead you to dehydration; in worse cases, it could lead to heatstroke.

Your Health 

If you have just recovered from a bad fever, diarrhea, or bladder infection, you will have to double the amount of water you drink as your body starts to lose fluids in such conditions. Drinking more water also helps to get rid of the germs in your body. 

How Much Water Do I Need to Drink?

how much water should I drink a day?

You can carry out the above calculation to figure out how many ounces of water you need to drink every day. According to the National Academies of Sciences, Engineering and Medicine, women should drink 2.7 liters of water every day, i.e., 11.5 cups, and men must have 3.7 liters, which are equivalent to 15.5 cups. Adequate fluid intake is essential because your body daily loses water whenever you sweat, urinate, or even breathe. For your body to function properly, you need to replenish it with adequate amounts of water. 

Benefits of Drinking Adequate Amounts of Water 

Water is your body’s basic need to survive; without it, it would just sulk and deteriorate, just like if you wouldn’t feed your body with food. Mentioned below are some of the main benefits of drinking plenty of water:

  • Keeps you fully hydrated, so fewer chances of having a stroke especially in the heat 
  • Helps to get rid of body wastes or germs through urination and bowel movements
  • Makes your bones and joints healthier, especially if you’re recovering from an accident or suffer from joint pain due to old age. 
  • Keeps your body temperature normal
  • Prevents sensitive tissues from damage


Many people don’t understand the importance of drinking plenty of water, as they are unaware of the health problems they will have to encounter. You don’t know how much damage you are causing to your body by not keeping it adequately hydrated. If you are one of those people, you need to start drinking the right amount of water by using the calculation above. Also, keep in mind the other factors when making your water intake chart. Once you start drinking enough water, you will see a glow in your skin. You will also feel more energetic and active.