How much water you should drink according to your weight

If you have trouble drinking the amount of water you need according to your weight, you can make flavored water with fruit or teas to make it more appealing. Just don't add sugar.
How much water you should drink according to your weight

Last update: 25 September, 2022

The water needs of each person vary depending on their body. Although in general terms, it’s known that an adult needs about 2 liters (64 ounces) of water a day to stay hydrated. This is because of the fluids they eliminate during metabolism. About 60% of our body is made up of water. We must keep this proportion so it functions properly. So it’s important to know how much water you should drink.

It’s true water can help us lose weight and is necessary to keep us hydrated and alive. However, some people make the mistake of drinking more water than their body needs. But what they don’t know is they may actually be putting their health at risk instead of doing something good for their body. That’s why we want to give you some interesting information so you can drink the right amount of water.

How much water you should drink according to your weight

Although very few people consider it, body weight is closely related to the amount of water we must drink. For example, a thin person doesn’t need as much water as a heavier person. Everyone has a different body weight. Therefore, there’s a formula that can be quite useful to calculate how much water you should drink.

Woman drinking a glass of water

To find out exactly how much water you should drink, you must take your body weight in pounds and divide by two. The result of this operation is equal to the number of ounces of water your body needs every day.
For example: take a person weighing 116 pounds (52 kg) and divide the weight into 2 parts; as a result you have 58 ounces (26 kg), or about 5 cups a day.

Formula to remember: (Body weight in pounds) / (2) = Amount of daily water in ounces.

Special situations

  • If you participate in any kind of sports or vigorous exercise, it’s recommended that you drink an additional liter (32 ounces) of water per hour of exercise.
  • If your diet doesn’t include plenty of fruits and vegetables, it’s advisable to consume at least 2 liters (64 ounces) of water a day.
  • Sufficient hydration is essential if you suffer from a certain illness or low defenses. In this case it’s also advisable to drink more water than what you normally would.

Recommendations to drink the right amount of water each day

After learning the simple formula to determine how much water you should drink per day, the idea is to start drinking this amount of water to stay hydrated and lose weight. Many people forget to drink enough water or just find it difficult to do. Therefore, we’ll give you some additional tips you can use to meet your daily goal:

  • A good idea is to drink a glass of water before each meal, because this way it’ll be harder to forget this about this good habit and it’ll also contribute to a better digestion.
  • Another option you can add to your routine is drinking a glass of water in the morning on an empty stomach and another one just before bed. However, it’s advisable to drink more water during the day to drink the total recommended amount of water.
  • If you dislike the fact that water has no taste, a good way to take advantage of its benefits it is to prepare naturally flavored water, but with no added sugar. You can make it with fruit, herbs or tea, among other things.
  • Try making a schedule with boxes for each day and mark one every time you drink a glass of water.

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How to know if you’ve drank enough water?

Glasses of cold water

The best way to know if we are dehydrated or properly hydrated is through our urine. It’s important to consider how often we go to the bathroom and the color it has. For example, if your urine is light yellow, it indicates you’re properly hydrated. Meanwhile, a dark yellow urine and a strong smell can tell us we need to drink more water.

If you notice dry skin and lips, you feel fatigued and fail to focus during daily activities it’s also advisable to increase your water consumption. Remember these are clear signs of dehydration.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Meyer, F., Timmons, B. W., & Wilk, B. (2013). Water, Hydration and Sports Drink. In Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength.
  • Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.