Is your pee so light you can barely tell you went to the bathroom? Good job. But if your pee looks more like apple juice, you’ve got some work to do.
Water is the most underutilised tool when it comes to your health. From clearing your skin and helping with headaches to giving you an endless supply of energy, simply drinking enough H2O each day can save you a lot of money on skin care products, pain relievers, and vitamins.
Yes, remembering to carry — much less sip on — a water bottle throughout the day is a challenge, but drinking enough water is essential for your wellbeing. But how much is enough? Well, much like calories, the amount of water each person needs depends on a few different factors. Read on to calculate how much water you should be drinking each day based on your own unique needs.
Are You Drinking Enough Water for Your Body Weight?
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). But if you want to determine the exact amount you should be drinking by your body weight, it’s easy to do.
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.
Are You Drinking Enough Water for Your Activity Level?
This one’s a no-brainer: Anyone who works out on a regular basis should be drinking more water than someone who’s sedentary. According to the American College of Sports Medicine, you should aim to 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).
Are You Drinking Enough Water for Your Diet?
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, Jessica Fishman Levinson, MS, RD, CDN, told Self magazine.
On the other hand, foods that have a lot of sodium — like some popcorns 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.