Hydration is an important piece of the health puzzle. With the changes in temperature, we need to be more careful with your water intake.

The first important tip is understanding how much water one needs to drink per day so that the body can function well.

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How much water do you need to drink to stay hydrated?

There are some general rules of thumb like 2 liters, 8 glasses or 1 gallon (the latter is the rule of thumb in bodybuilding and in fitness) a day.

One thing they have in common is that they are extremely easy to track. So if you do not want to put much thinking into it, any of these could be a solution to you.

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However, you can also go to a more personal approach by calculating how much water you (yes, I mean YOU) need on a daily basis.

I first learned about it when training with Nicole Moneer, but you can find various articles on the internet about it.

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How to calculate your water intake

So how do you calculate it?

First of all, you need to know your weight in pounds (1kg = 2.2 pounds). Then, you calculate 2/3 (two thirds) of it (or 67%).

That is how much water you should drink in ounces.

Using myself as an example: I weight 52 kg, or approximately 115 pounds. 2/3 of 115 is 77.

So in my case, I should drink 77 ounces water per day, or 2.3 liters.

Well, that is without taking my physical activity into consideration.

Active people and athletes should add 12 ounces (or 350ml) water per 30 minutes of physical activity.

On a daily basis, I do cardio for about 30 minutes and lift weights for an average of 1 hour. Therefore, I should add 36 ounces (or 1 liter) water to 2.3, getting a total of 3.3 liters per day.

Note that 1-gallon water represents 3.8 liters.

So you see that the average generally recommended is not so off as one could think.

β€œI believe that water is the only drink for a wise man.” - Henry David Thoreau

In addition to keeping track and drinking enough water, other tips I consider important to have in mind are:

  • Drink 2 glasses of water right after waking up (helps with detoxing).
  • Add minerals to your water once a day (I use Celtic salt).
  • Don’t wait until you are thirsty to drink (it is already too late then).
  • Mix water to your fruit juice (you’ll get more with less sugar).
  • If you are a forgettable type, add regular reminders to your agenda (you will never miss it again).

Find out how to stay hydrated in 5 super easy ways. Read more on the blog!

Whatever regimen you choose for yourself, stop immediately if you feel unwell and consult your health care provider to be sure it is not “something else”.

Do you know how much water you drink now? Do you keep a bottle or a glass water close to you during the day?

Hydration is an important piece of the health puzzle. With the changes in temperature, we need to be more careful with your water intake. Read more on the blog!

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Debbie Rodrigues
Debbie Rodrigues is a Productivity Expert. She helps busy career women create a productive routine that fits their lifestyle. She does this through coaching, online courses and through the blog debbieinshape.com.