Why do we need to keep hydrated every day?


Water is the largest single constituent of the human body and makes up about 50% to 70% of your body weight. Daily water intake must be balanced with losses to maintain total body water. Body water deficit would affect body function and lead to dehydration which may drain your energy and make you tired.


What are the health benefits of drinking water?


There are numerous health benefits we can get from drinking water as every cell, tissue and organ in our body needs water to work properly. It also helps to normalize blood pressure, maintain a healthy blood sugar and increase calorie burning.


How to calculate your ideal daily water intake?


According to the National Academy of Medicine (NAM), an adequate intake for total water is 91oz for women and 125oz for men per day. However, the intake levels vary depending on numerous factors including body mass, activity level, diet, age and weather conditions.



Here we have come up with a solution to evaluate your ideal water intake level based on your own physical condition.



A 120-pound female who works out for 60 minutes, where 80% of daily fluid intake comes from drinking water and about 200-300ml of fluid is consumed in every 15 minutes during exercise.


Here is how the calculator determines her ideal water intake: ((Weight in pounds x 2/3) x 0.75) + (8 oz x (total minutes of exercise/15))

60 + 32 = 92 ounces


The above solution is based on the facts that about 80% of daily fluid intake usually comes from drinking water and the rest from the food you eat and about 200-300ml of fluid is consumed in every 15 minutes during exercise.


How can you increase your water intake?


While everyone knows that it’s important to stay hydrated, doing so can be difficult at times. Here are some simple ways to help you drink more water.


  1. Set a daily goal


Before you decide to drink more water, you have to understand your ideal water intake level and set a daily water intake goal. Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last.


  1. Flavor your water


Add fruits to your water. Lemons, limes, oranges, cucumber, watermelon, strawberries and herbs are tried and true. Electrolyte drink mix is also a delicious option.


  1. Do a hydration challenge


Kick off a hydration challenge with your friends or familes to see who can meet their hydration goal most often.


  1. Use a motivational water bottle


Keeping a motivational water bottle with you throughout the day can help you drink more water. With motivational quotes and time markers, it can help to track your water intake and keep you motivated to achieve your goal.

April 06, 2023 — YUYU HUANG