Fitness Nutrition

How to Calculate How Much Water You Should Drink A Day

Ariana DeMers
byAriana DeMers

How to Calculate How Much Water You Should Drink A Day

Lots of people don't realize the true importance of drinking enough water every day and how it can impact both your health and your weight loss efforts. According to experts in a recent study, drinking just 2 cups of water, which is smaller than the size of a bottled soda, before meals helped dieters lose an extra five pounds yearly and help you maintain your weight loss. Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst. But how much water is enough?

Here is how to calculate how much water you should drink a day for both health and weight loss benefits.

  1. Your weight: The first step to knowing how much water to drink every day is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A 200 pound man and 100 pound woman require different amounts of water every day.
  2. Multiply by 2/3: Next you want to multiply your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiply that by 2/3 and learn you should be drinking about 117 ounces of water every day.
  3. Activity Level: Finally you will want to adjust that number based on how often you work out since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.

To make it a little easier to calculate how much water to drink every day, here are the recommended amounts for a range of weights. Remember to adjust  for your activity level.

Weight | Ounces of Water Daily

100 pounds | 67 ounces

110 pounds | 74 ounces

120 pounds | 80 ounces

130 pounds | 87 ounces

140 pounds | 94 ounces

150 pounds | 100 ounces

160 pounds | 107 ounces

170 pounds | 114 ounces

180 pounds | 121 ounces

190 pounds | 127 ounces

200 pounds | 134 ounces

210 pounds | 141 ounces

220 pounds | 148 ounces

230 pounds | 154 ounces

240 pounds | 161 ounces

250 pounds | 168 ounces

Ariana DeMers D.O. is a doctor and founder of Restore Orthopedics and Sports Medicine. She is a board-certified orthopedic surgeon with fellowship training in sports medicine.  Dr. DeMers has advanced training in regenerative medicine and orthobiologics for the treatment of sports injuries. To learn more, schedule an appointment to meet with Dr. DeMers at Restore Orthopedics in Sonora, CA

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