How much WATER should I be drinking?

Did you know?

We all know that drinking water is essential to life, it makes up over 95% of brain and 82% of our blood, but most do not realize that water can be a critical factor in the way our body feels and its ability to heal.

  • An estimated seventy-five percent of Americans have mild, chronic dehydration.
  • Mild dehydration is also one of the most common causes of daytime fatigue and muscle stiffness/ soreness.

How much is enough?

On an average day, the MINIMUM water intake is: your weight divided in half = amount of water intake in ounces per day.

Example: if you weigh 160 pounds, then you should be drinking at least 80 ounces of water throughout the day.  (Hint: one Nalgene bottle=32 ounces)

We are always impressing the importance to our patients to drink more water and suggesting the right amounts that they should be drinking:

This calculation is true for the average day, but factors like:

Normal WeatherNo exercise Warm WeatherNo exercise Warm WeatherExercise
Skin (not sweat) 350 ml 350 ml 350 ml
Sweat 100 ml 1400 ml 5000 ml
Respiratory Tract 250 ml 350 ml 650 ml
Urine 1400 ml 1200 ml 500 ml
Faeces 100 ml 100 ml 100 ml
Total 2,300 ml (2.31) 3,300 ml (3.31) 6,600 ml (6.61)

Now you do get water from your food and from metabolic water production (Google it), typically about 1.5L, so we suggest:

  • Sedentary individuals drink at least 2L or about 8 cups of water per day
  • Athletes in normal climates drink at least 3L or about 12 cups of water per day
  • Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.