How Much Water Should You Drink Every Day, According to Experts

Water is the most underutilized tool when it comes to your health. From hydrating hide and helping with headaches to giving you an endless provision of energy, just drinking adequate H2O each sidereal day can pay off in a large way.
But how much should you be drinking ? traditional recommendations about water inhalation are n’t so cookie cutter anymore, says Jaclyn London, MS, RD, CDN, NYC-based record dietician, writer of and master of ceremonies of the podcast On the side with Jackie London, RD. “ typically, I ‘d recommend drinking around 8 cups of H2O per day — but I use that metric as a very general place to start, since many of us will need more or less depending on where we live, how physically active we are, medications we ‘re taking and our current activities of day by day living, ” London says. There ‘s besides a newfangled life style component London ‘s been taking into retainer when extend advice. “ I ‘ve besides found myself recommending people who are working from home to increase their fluid intake if they ‘re on back-to-back calls. Why ? Because not only do we lose water system through our GI and urinary tracts, we besides lose it through our respiratory tract—so more talking equals the motivation for more hydrate ! ” London adds. And when it comes to up hydration, it does n’t equitable have to be plain H20. “ I ‘m often giving the advice to consider where you can add a cup or two of extra unsweetened beverages to your day — sparkling water, diet beverages, unsweetened coffee bean and tea besides ‘count ‘ toward your daily hydration goals, ” says London.

How to know if you ‘re getting adequate ? Though the sum of water a person needs varies much like calories, you can make a guesstimate based on a few different factors. Read on to calculate how much body of water you should be drinking each day based on your own unique needs .

How much water should you drink every day?

Happy female runner holding water bottle

The Good Brigade

Women should by and large drink about 9 cups of fluids a day, while men should aim for 12, according to the Mayo Clinic. That ‘s 72 ounces for us ladies. Where does that phone number come from ? “ The guideline is loosely based on an equality that determines milliliter per calorie consumed per day, but evening if you ’ re eating much more or far less day by day, it ’ s a good barometer to think of 2,000 milliliters or 2 liters ( about 8 cups ) as a middle-ground benchmark, ” London says .

How much water should you drink based on your weight? Here’s how to calculate it:

If you want to determine the demand come you should drink according to your soundbox burden, you can follow these steps :

  1. Take your weight (in pounds) and divide that by 2.2.
  2. Multiply that number depending on your age: If you’re younger than 30, multiply by 40. If you’re between 30-55, multiply by 35. If you’re older than 55, multiply by 30.
  3. Divide that sum by 28.3.
  4. Your total is how many ounces of water you should drink each day. Divide that number by 8 to see your result in cups.

    How much water should you drink based on your activity level?

    Water Bottle Against Colored Background

    Valeriia Sviridova / EyeEm

    This one ‘s a no-brainer : Anyone who works out on a regular basis should drink more water than person who ‘s sedentary. not upping your fluid intake to match your use agenda can lead to some unpleasant consequences, besides. “ dehydration can produce a number of different side effects, from feeling a little lethargic to plummeting blood atmospheric pressure, ” says London. “ While everyone ’ s sweat rate is different, it ’ sulfur condom to assume that for every 45 to 60 minutes of exercise you do, you’ll need to drink a minimum of 40 ounces of H2O — a phone number that will credibly seem enormously high to some of you. ” even if you do n’t have symptoms, you can still tell if you ‘re falling short of your water needs. equitable check the color of your urine. “ It should be a faint chaff discolor when you ‘re staying properly hydrated ! ” London says.

    therefore if you calculated you need at least 72 ounces of water per day based on your system of weights, that number should jump to 120 ounces ( 15 cups ) or more if you ‘re doing an hour-long exercise .

      How much water should I drink a day in liters?

      To convert your calculation from ounces to liters, follow this simple rule : Number of Fluid Ounces ÷ 33.8 = Number of Liters For exemplar, if you ‘re aiming to drink at least 72 ounces or 9 cups of water per sidereal day, that ‘s the equivalent of 2.1 liters .

      Is drinking a gallon of water a day way too much?

      not inevitably. “ It ’ s potential that you might need a gallon, depending on who you are, how many calories you consume per day, and your level of physical bodily process, ” London says. ( Pro and survival athletes : This is you ! ) however, it ‘s besides possible to drink excessively much water. “ It may induce hyponatremia — sternly first gear blood levels of sodium — which can have severe neurological implications, among other side effects, ” London explains. consult with your doctor if you ‘re experiencing excessive thirst ( which can indicate blood-sugar abnormalities ) or feeling worried you ’ ra drinking besides much. assorted diseases and medications can impact your hydrations needs. That said, hyponatremia is fairly uncommon, so do n’t unwittingly dehydrate yourself. “ I ’ thousand more implicated that you ’ re not drinking adequate versus clog, thus choose foods high in water subject ( veggies and fruits ! ) and drink unsweetened beverages like tea, chocolate, and sparkling water regularly, ” London adds. “ Almost everyone I know international relations and security network ’ deoxythymidine monophosphate drinking enough water and is likely ever-so-slightly sub-clinically dehydrated. ”

      How to drink more water:

      Drinking adequate water may sound like a challenge, but making a few small changes can help you up your count. Try adopting these tips, as adapted from London ‘s book :

      • Wake up and drink: Start your day with 16 ounces of water — right away. Keep a glass on your nightstand as a visual cue. “I give this tip because it’s so easy for anyone and everyone to forget to drink throughout the day depending on where you are or what you’re doing. So if you can knock back two cups while you’re prepping breakfast or getting ready for the day, you’ve already taken a step toward your hydration goal before your day has even really started, which can make you feel more energized, too” London says.
      • Caffeinated drinks count: Unsweetened beverages such as coffee and tea “count” toward your goal. The USDA Dietary Guidelines recommends getting 300–400 mg per day — about 3–4 cups of coffee, and they’re not “dehydrating” contrary to popular belief. “Caffeine may have a mild diuretic effect, but that really just means you’re peeing more—not that you’re dehydrating yourself,” says London.
      • Switch it up with sparkling: Seltzer and club soda will help you hydrate, too! Choose flavored or plain options, but skip brands with higher amounts of sodium, acesulfame-K, stevia or sucralose, as they can exacerbate bloating.
      • Eat more produce: Produce is packed with water, so add it to snacks and meals. Just one apple, for example, can provide up to 1⁄2 cup of H2O. So snack on extra veggies with salsa, add extra tomatoes to a salad, and get generous with your serving sizes of berries, citrus, melon, grapes and other fruits. “This small but powerful tip can help you feel more satisfied from your meals, provide key vitamins & minerals you need, and contribute to your overall daily fluid needs,” says London.
      • Jazz up sipping: A splash of juice in your seltzer? Frozen fruit in place of ice cubes? A citrus garnish on your spa water? A super fancy water bottle gifted to you for the holidays?! All these things can help encourage you to drink up. “When it comes to any personal health practice, finding what works for you can be a process,” says London. “So if you find something that makes it even slightly more exciting to do something you’re already doing and want to do more of…I say, go for it!”
      • Bring a bottle everywhere: So many people are moving from place to place throughout the day— from their homes to their cars to an office space, back in the car to pickup their kids, etc. That’s why I’d recommend keeping a bottle either in your bag, or in eyesight in the places that you spend most of your time. This visual cue can help remind you to drink periodically throughout the day,” London says.

        Drink up, and get ready to feel better than always with your brand-new, by rights hydrated body .
        Alyssa Jung
        senior editor
        Alyssa is a elder editor program for the Hearst Lifestyle Group Health Newsroom, supporting Prevention, Good Housekeeping, and Woman ‘s Day .
        Caroline Picard
        caroline was the Health Editor at up until late 2019, where she covered nutrition, fitness, health, and early life style news . This message is created and maintained by a one-third party, and imported onto this page to help users provide their e-mail addresses. You may be able to find more information about this and alike contented at

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