Here's How Much Water You Should Be Drinking Every Day
Whether you’re trying to lose weight, improve at your sport, build muscle, or just live a healthy life, a common question that always comes up is “how much water should I drink?”.
We’re going to solve that mystery, as well as discuss how to make sure you’re actually absorbing all of that water, plus help you figure out how to make hydration a habit.
Water keeps our cells, organs, and digestive system working properly.
Our bodies use water for a number of different functions, like keeping our cells and organs working properly, regulating our body temperature, and supporting digestion. Water also keeps the different types of tissues in our bodies moisturized. No one likes dry eyes, lips, or skin!
Constipation is one of the biggest indicators that you need to drink more water. Digestion is a water-driven process. Our bodies require water to digest and absorb different types of fiber, vitamins, and minerals and to move everything through our digestive system.
You should be drinking at least half of your bodyweight in ounces per day.
A great place to start with water intake is drinking half your bodyweight in ounces of water. This means that if you weigh 150 pounds, then we recommend drinking 75 ounces of water per day. This may seem like a lot at first, which is why we recommend slowly increasing. If you have a job that doesn’t allow you to take frequent bathroom breaks, such as a teacher or nurse, it can be helpful to add a pinch of sea salt to your water 1-2 times a day. This will help you better absorb the water you’re drinking so that it doesn’t run right through you.
If you drink diuretic drinks (drinks that dehydrate, rather than hydrate, the body) like coffee, black or green tea, juice, soda, or alcohol, you’ll need even more water. We recommend an additional 8-10 ounces for every cup of diuretic beverage you drink. For those who are focused on endurance training, or train intensely in heat, we recommend an additional .18-.2 ounces of water per pound of bodyweight every hour while training.
You need potassium and sodium to properly absorb the water you drink.
Over 90% of water absorption happens in our small intestine. In order to properly take in the water we’re drinking, we have to have certain minerals like potassium and sodium. When you have these in the right amounts, you can optimize your potassium and sodium balance and actually hydrate. So what’s the right amount?
For every 20 ounces of water, use 1/16th teaspoon salt and 1 teaspoon pure maple syrup or blackstrap molasses. Just that little bit will help your body absorb water and transport it into your cells. You can also opt to add freeze-dried fruit powder for added potassium. We recommend doing this either before, during, or after your workout or first thing in the morning.
Try your best to make drinking water a habit.
Knowing how much water to drink is one thing, but actually implementing it as a habit is another! We have a few ideas for you below:
Invest in a water bottle and know how much you need to drink everyday.
We recommend getting a water bottle that’s practical for you (we like glass or stainless steel in order to avoid harmful toxins in plastics). Then divide your daily total by the number of ounces in the bottle so you know how often you need to refill it. For example, if you have a 20 ounces water bottle and your daily goal is 100 ounces, then you would have to fill your bottle five times each day.
Try habit stacking: Add drinking water onto another habit.
A great way to help you remember to do any new habit is to pair it with another habit. This is also known as habit stacking. For instance, you can pair drinking water with checking your phone. Every time you check your phone, drink a certain amount of water — maybe 2-4 ounces (depending on how often you’re on your phone)
Hold yourself accountable.
For certain personality types, creating accountability can be really helpful for setting a goal. This could mean sharing with your coworkers that you’re trying to drink more water, or setting a reminder in your calendar to drink 8 ounces every hour. Another option is an app called Gulps, which allows you to set a daily goal and a reminder. This way, you’re reminded to drink water throughout the day and you know when you’ve reached your goal.