We really aren’t getting enough: from clearing skin and helping with headaches to boosting energy, simply drinking enough H2O each day can be a huge health enhancer. Yet did you know that our needs differ?
According to the Mayo Clinic, men should generally drink about 13 cups of water a day (approximately 3 litres), while women should aim for 9 (a little over 2 litres). To find out exactly how much:
Step 1: Take your weight (in lbs) and divide that by 2.2
Step 2: Multiply that number depending on your age
if you’re younger than 30, multiply by 40
if you’re between 30 and 55, multiply by 35
if you’re older than 55, multiply by 30
Step 3: Divide that sum by 28.3
Step 4: Your total is how many ounces of water you should drink each day. Divide that number by 35 to see your result in litres.
Of course, anyone who works out on a regular basis should be drinking more water than someone who’s sedentary. Add 12 ounces (a third of a litre) of water to your daily intake for every 30 minutes you’re hitting the gym. To calculate exactly how much water that is, use this equation:
Your above result in oz. + (X minutes of exercise divided by 30 minutes) x 12 oz. = oz. of water you should drink per day. (Remember to divide this final number by 35 if you’d rather work it out in litres).
Your diet plays a big role in your water intake. Foods that already contain a lot of water — think Brussels sprouts, celery, and cabbage — get rid of unwanted fluids, so you’ll want to drink more water to replace what was excreted. On the other hand, foods that have a lot of sodium — like some popcorn and soup — will do the opposite, causing your body to retain water, and in turn, increasing your blood pressure. You’ll be thirsty for a reason: Your body is begging for some fluids.