Do you always ask yourself this question? – How much water should I drink a day calculator? This article is for you! Please read on…
We tend to forget that our body is composed of 60% water and, thereby, neglect the importance of drinking enough water in our day-to-day lives.
Every cell, every organ and every tissue in our body requires water for proper functioning. Studies suggest that on average, men should have at least 3.7 liters and women should drink at least 2.7 liters of fluids in a day. By fluids, we mean water, other beverages and food.
However, an individual’s daily water intake is also dependent on a lot of other factors. Which is why, it is imperative to know: how much water is too much.
Here, we discuss how to calculate daily water intake to keep yourself healthy, fit and happy – that’s right, drinking adequate water ensures the aforementioned and more.
Read on below to learn about factors that determine your water intake as well as ways to calculate your water intake!
Benefits Of Drinking Enough Water
Water is indeed essential for the human body; this is evident from the fact that we cannot survive without water after a few days but can survive without food for much longer.
Apart from keeping us alive, drinking substantial amounts of water throughout the day also helps in instilling mental clarity, onsets energy levels and enhances other functions of your body. It is also the ultimate skin and haircare potion, just FYI!
Helps Treat Headaches
You must have had a bad headache if you have ever felt dehydrated. Some studies prove that headaches are one of the most common symptoms in a dehydrated body. An article by the US National Library of Medicine talks about it in detail.
If you drink a good amount of water, you can reduce the frequency of troubling headaches.
Aids Nutrient Absorption
Our digestive system is quite complex and there are a lot of organs that come together into action. However, the most important part of digestion is the absorption of food through intestinal villi. Villi are small finger-like projections in our intestines that absorb nutrients from chyme.
You must be wondering what chyme is, right? Well, chyme is a chemically broken-down form of food or bolus that constitutes partially digested food, hydrochloric acid formed in the stomach, digestive enzymes and water. Without water, nutrient absorption is next to impossible.
Helps In Relieving Constipation
Constipation is one of the common digestive issues. A person suffering from constipation experiences improper bowel movements and difficulty in excreting waste. It can get a lot worse if not treated properly.
Increasing your water intake can help in improving your condition. Most doctors recommend drinking more water as a part of treatment.
Some studies show that mineral water is quite beneficial in improving bowel movements as it is rich in magnesium and sodium. An experiment submitted on the US National Library of Medicine proves this fact. Another experiment shows how mineral water can be used to treat constipation.
Improves Energy Levels And Brain Functions
Dehydration can severely affect the cognitive functions of your brain. You might not realize this at first, but it will start to show its effects sooner or later.
Dehydration can affect your mood, memory and concentration and thus affect the overall functioning of your brain. In fact, if you drink water properly, your cognitive functions will remain unchanged.
Kidney stones cause severe pain and make a person miserable. These stones are basically mineral crystals. Drinking an ample amount of water can help in preventing the formation of stones.
The volume of urine flowing through the kidneys increases as a result of increased water intake. Hence mineral concentrations are diluted, making them less likely to crystallize and form clumps.
Can You Lose Weight By Drinking An Ample Amount Of Water?
Yes, you can lose weight by drinking more water.
Increasing your water intake can help you lose weight by curbing your hunger, speeding up your metabolism and burning fat.
According to some studies, increasing your water intake can help you lose weight by modestly improving your metabolism, which can help you burn more calories on a regular basis.
Also, you should remember that drinking water before a meal is the optimal time to do so, as studies suggest that doing so might help you eat less and lose weight more successfully.
What Are the Factors On Which Water Intake Depends?
WHO recommends half a gallon per day to 4.2 gallons per day, depending on various factors. The difference is substantial, and you should know what factors influence the water requirement of your body. Here is a list of most of the factors. Read each point carefully and make notes accordingly (you will need them later on):
If you engage in any activity that causes you to sweat, you should drink enough water to compensate for the fluid loss. When exercising, it’s critical to replace fluids lost through sweat and the ideal fluid is water.
Drinking water after a workout helps in body-temperature regulation. Before, during and after an exercise, drink plenty of water. For every 30 minutes of exercise, you should add 12 ounces of water to your daily total. So, if you work out for 45 minutes every day, you should drink 18 ounces of water.
Drinking an ample amount of water can restore minerals in your blood that you lose through sweat if you exercise for more than an hour.
There are several health conditions in which a considerable amount of water is lost from the body. For example: when you have a fever, vomit, or suffer from diarrhea, your body loses fluids.
Drink additional water or use oral rehydration treatments as directed by your doctor. Bladder infections and urinary tract stones are two more illnesses that may necessitate greater fluid intake.
Every person has a different weight and hence the water requirement by their body is different. The amount of water a person should drink is proportional to their weight, which is logical because the more weight a person has, the more water they require.
Sweating and urinary water loss are primarily affected by environmental conditions such as temperature, humidity, radiation and atmospheric pressure. High heights can also cause dehydration.
Furthermore, at a temperature of around 80°F, which is the temperature at which sweating begins, water intake increases. As a result, when temperatures rise above 80°F, increased water intake tends to compensate for sweating.
On the other hand, lower humidity would allow for more sweat evaporation in hot weather and more water loss in cold weather.
Hence, you will need to adjust your water intake according to the environmental conditions you are living in.
Pregnancy And Breastfeeding
Women who are pregnant or breastfeeding need more water to keep themselves hydrated. That is because their body is supporting another life whose water intake is totally dependent on them.
If you are pregnant, increase your water intake by adding 10 ounces a day to your usual water intake capacity. But, it is best to consult your doctor about this.
How To Calculate My Water Intake In A Day?
The water intake can vary depending on the factors mentioned above. However, we have listed down a general method for calculating your water intake:
Check Your Weight
It is the very first step towards calculating your daily water requirement. Make sure that you are using a quality measuring device because that will give you accurate results. Also, the best time for measuring weight is in the morning.
Stand upright and slightly tilt your head and check your weight in pounds. Note it down on paper and then proceed with the next step.
Do a Few Calculations
It is the next step for calculating your daily water intake. Multiply your measured weight by 2/3 or simply calculate 67% of your weight. The result you get will be equal to the amount of water in ounces you need to drink regularly.
If you are still confused, consider this example: suppose your measured weight is 180 pounds, then your daily water requirement is 120 ounces of water.
Now you know how to calculate your everyday water intake. However, you must adjust your physical activities accordingly.
Tips For Maximizing Your Water Intake
We all tend to forget to drink water because of our busy schedules. We are worried about many things that we need to do, maybe there is some deadline to meet and as a result, we forget to drink an ample amount of water. We just drink it for the sake of keeping our mouth wet.
That is not a good practice; hence you should make certain changes in yourself and your surroundings to achieve your goal. Here we have listed how you can maximize your water intake:
• Use a sticky note, write “It’s (time interval as per your choice) min, go drink water,” and stick it wherever you work
• Drinking too much water can be boring, so why not add a little bit of flavor to it and make it yummy. You can add lemon, crushed mint, strawberries, or whatever you want
• If you are at your home then, keep a few bottles separately that contains your daily requirement, or you can buy a whole new container for storing water
• If you are a working professional and take only a single bottle along, then make sure you count the number of times you should refill the bottle to meet your water requirements
• Make it a habit to drink water before every meal
• Keep your bottle near your laptop or workstation. This way, you will remember to drink water
How Much Water Should I Drink a Day (Calculator): The Conclusion
Water is crucial for our body and consuming it in proper proportions can make a huge difference. Now you know how to calculate your daily water requirements, so now set your goals and stay hydrated.