A guide to knowing how much water you should be drinking every day

10/30/2018 / By Michelle Simmons

How much water should you be drinking every day? The amount of water every person needs depends on several factors: weight, age, and activity level. Here is a guide to calculate how much water you should be drinking every day based on your own needs. (h/t to GoodHousekeeping.com)

In general, women should drink about nine cups of water each day, while men should drink 13 cups daily. You can also calculate the exact amount you should be drinking by your body weight by following these steps:

Measure your weight in pounds and divide that by 2.2.
Multiply that number depending on your age:
- For individuals younger than 30, multiply by 40.
- For people between 30 and 55, multiply by 35.
- For people over 55, multiply by 30.
Then, divide that number by 28.3 to determine how many ounces of water you should drink each day.
To determine how many cups of water you need to drink daily, divide that number by 8.

People who regularly work out should be drinking more water than someone who does not work out. For active people, the general guideline is to add 12 ounces of water to their daily intake for every 30 minutes of working out. To determine the exact amount an active person should be drinking, follow these steps:

Divide the number of minutes you have exercised by 30.
Multiply that number by 12.
Add that to the result you got above. This will give you the total amount of water you should drink if you have exercised.

The amount of water you need to drink every day is also influenced by your diet. Foods that already have a lot of water, such as Brussels sprouts, celery, and cabbage, eliminate unwanted fluids in the body. On the other hand, foods high in sodium, such as popcorn, will cause your body to retain water. As a result, this will increase your blood pressure and make you thirstier.

Benefits of drinking enough water

To motivate you to drink enough water every day, here are some of the health benefits of drinking enough water:

It boosts physical performance – Not drinking enough water can compromise one’s physical performance, especially during intense exercise or hot weather. This can cause altered body temperature control, reduced motivation, increased fatigue, and make exercise feel much more physically and mentally difficult. Drinking enough water can prevent these and help you perform at your best. (Related: Need another reason to drink more water? Check out these amazing health benefits.)
It prevents brain function impairment – Research has shown that even mild dehydration can negatively affect many aspects of brain function. It can impair mood, deplete energy levels, and reduce memory and brain performance.
It aids in weight loss – Water increases satiety and boosts your metabolic rate.
It can help treat kidney stones – Kidney stones are painful clumps of mineral crystals that form in the kidneys. Some studies have shown that drinking plenty of water may reduce the risk of kidney stone formation.
It can help relieve constipation and headaches – Drinking water helps to relieve headache symptoms and constipation, particularly in people who generally do not drink enough water.