How Much Water Should We Drink Daily? Expert Suggests Simple Formula To Calculate

The scorching summer triggers a lot of stomach-related issues, indigestion, and constipation to name a few, and drinking enough water helps keep these issues at bay. To prevent these health problems, we must drink an adequate amount of water daily. Drinking enough water throughout the day also helps regulate heart rate and blood pressure, reduces dehydration, promotes joint function, and also controls body temperature. 

There has always been a lot of debate around water intake, especially during the summer season. While some experts suggest drinking at least two litres of water every day, many others claim it is a myth. 

To get clarity on the right amount of water we should be consuming in a day, we spoke to Bhavya Dhir, Dietician - Fast&Up. The expert shared that our weight can help determine the appropriate daily water intake.

Step 1: Determine Your Weight In Kilograms

The expert said, “A 50-kilogram person doesn't need the same quantity of water as a 90-kilogram person.” She added that the weight formula easily helps determine the water requirement of an individual. 

Step 2: Multiply Your Weight By 0.035

To calculate your recommended daily water intake, multiply your weight by 0.035. For instance, if you weigh 60 kilograms, multiply it by 0.035. The result, 2.1 litres or 2100 millilitres, in this case, would be the appropriate amount of water you should be consuming per day.

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Step 3: Track Your Activity Level

Another factor to decide your water consumption in a day is tracking your activity level. Those indulging in any physical activity in their daily routine should drink more water. Workout leads to sweating, making you lose a lot of water from the body. For every hour of exercise or physical activity, add 500 ml of water to your intake, suggested the expert. For instance, for a person weighing 60 kg who engaged in an hour of physical activity, it is suggested to consume 2700 ml of water to meet daily hydration requirements.

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Tips To Meet The Daily Water Requirement

The expert further added that while it is easy to determine how much water you should drink in a day, it can be difficult to ensure you are fueling your body with that amount of water throughout the day. She suggested some easy ways to manage water intake:

• Incorporate hydrating fruits such as watermelon, orange, pineapple, and strawberries, along with vegetables like cucumber and zucchini into your diet, as these are rich in water content and can help supplement hydration levels. (Water rich vegetables)
• Add an electrolyte beverage containing all five essential electrolytes to your daily routine. The expert said, “It's crucial to read product labels to ensure you're consuming electrolytes without unnecessary added sugars.”

We hope this guide helps you plan your water intake this season better. For more such health-related stories, stay tuned!