How Much Water Should You Drink A Day

I see your goals, hydrate, keep your edges laid, stay in your lane, and mind thy own bees wax. When it comes to water there are so many conflicting accounts about how much we should and should not consume. I mean who wants to be that 1 in a million person to actually experience water intoxication!? Is there a definite amount of water you should consume daily? Yes and No.

Don't worry, I got you! On average Women should consume 72 ounce of water (9 cups) and Men 104 (13 cups) daily. That info via the Mayo Clinic.

Here's the issue with's an average so no it doesn't account for the region of the Country you live in, summer get's hella hot and you'll dehydrate on that amount of water sis. It doesn't take into consideration how physically active you are, and let's be honest if you're into weight lifting you're gonna need more h2o that sir couch potato. 

So how do you calculate how much water you need to rep benifits like:

1. Aids in weight loss

2. Helps with digestion, constipation, etc.

3. Flushes out toxins

4. Hydrates the skin (we all need this with the heaters running so much lately)

5. Helps eliminate headaches

6. Helps boost energy and battle fatigue

7. Boosts the immune system (again, we all need this with all the recent reports of the flu in our area)

8. Helps prevent muscle cramps

9. Helps build stronger muscles

10. Saves you money. Water is basically free.

Let's do the math for an average of your personalized water intake

Step 1: Take your weight (in pounds) 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 8 to see your result in cup

Now remember I said you also need to account for the amount of physical activity. Here's how you add that to the equation. According to the American College of Sports Medicine, you should aim to add 12 ounces 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 ounces + (X minutes of exercise รท 30) x 12 ounces = ounces of water you should drink per day

Now you have a good idea about how much water you need but we still haven't considered the fact you probably live in a hella humid, hella hot area of the planet. Two tears in a bucket my dear. If you pee crystal clear urine any athlete will tell you, you're fully hydrated. So if you wanna ditch all the algebra this is you easiest most reliable indicator your body has had enough. 


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