How Much Water You Need To Drink Every Day

This Formula Will Help You Figure Out How Much Water You Need To Drink Every Day


Step 1: Divide the figure by 30.

Divide your weight by 30. The answer is the number of litres you should be drinking per day. So, if you weigh 60 kilos for example, you should drink 2 litres of water a day, whereas if you weigh 80 kilos, you should drink 2.6 litres (2 litres and 600 ml) of water per day.


Step 2: Add more water for physical activity.

If you exercise, you probably lose a lot of water through sweat. Add 0.35 litres (350 ml) to the figure for every half an hour that you exercise. So, if you exercise for an hour every day, add 0.7 litres (700 ml) of water to your daily requirement.

The number you are left with is the number of litres of water your body requires every day.


Step 3: Remember that food has water in it too.

Luckily, you don’t have to drink all of that water in liquid form, because your food has water in it too. In fact, approximately 20 – 25% of your water intake comes from the food you eat. This chart shows you how much water each of the common fruits and vegetables have. The column you need to look at is the water weight column, where 1 gram of water = 1 ml of water. So, if you eat an apple for example, it has 116 grams of water, so you can drink 116 ml (0.116 litre) less water that day. You probably won’t be able to sit and add up the amount of water in the fruits and vegetables you eat every day, but this is just to give you a general idea.

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