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.