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Oct 13, 2023

How Many Water Bottles Should You Drink in a Day?

Do you know you can effectively cleanse your body with just a simple trick? Drinking adequate amounts of water. How many water bottles a day should I drink? is one of the most common questions asked. The amount of water a person should drink daily can vary depending on factors such as age, sex, activity level, climate, and overall health. While “eight glasses a day” (also known as the 8×8 rule) is a popular guideline, it is not based on precise scientific evidence.

There is much more science behind determining the amount of water you should drink every day. This blog will help you dive deeper into the concept of water consumption and understand your daily water requirements better.

Understanding Daily Water Needs

The daily hydration needs depend on the individual and their health conditions. The amount of water a person should consume daily can vary based on several factors, including age, sex, activity level, climate, and overall health status.

A common question that comes to mind is: How many water bottles should I drink per day? Is drinking eight glasses of water a day enough? According to age and sex, the Institute of Medicine (IOM) offers general recommendations for daily water intake:

Adult Men:

The IOM advises adult men to drink about 3.7 liters (or roughly 13 cups) of total water each day. This covers all fluids ingested from both food and drink.

Adult Women:

The daily recommended amount of water for adult women is approximately 2.7 liters (or about 9 cups), including fluids from foods and beverages.
It’s important to remember that these suggestions are only general recommendations, and that each person’s needs for water may differ. The following variables can affect how much water you need each day:

Activity Level:

If you exercise vigorously or are physically active, you may need to drink more water to make up for the fluids you lose through perspiration.


Sweating can increase in hot, humid weather, necessitating more water intake to stay hydrated.

Health Conditions:

Some medical conditions, such as fever, vomiting, or diarrhea, can cause more fluid loss and call for a greater intake of water.

Pregnancy and breastfeeding:

To support both their own health and the needs of their unborn child, pregnant and nursing women frequently need more fluids.


Young children and infants typically require less water than adults, and older people may also need to adjust their water intake due to changes in their body’s water balance.

Calculating Individual Water Intake

Age, sex, weight, activity level, and climate are some of the variables that can be used to calculate an individual’s water intake. Although it’s generally advised to drink enough water to stay hydrated, the precise amount can differ from person to person. While the Institute of Medicine provides general guidelines for daily water intake (around 3.7 liters for adult men and 2.7 liters for adult women), a more precise estimation can be obtained using the following method:

Determine the basal metabolic rate (BMR)

The basal metabolic rate refers to the number of calories your body needs to maintain basic physiological functions at rest. This is the Harris Benedict equation to determine your BMR: For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Account for Physical Activity

Multiply your BMR by an activity factor that best suits your activity level:
Sedentary (little to no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active (hard exercise/sports 6-7 days/week): BMR x 1.725
Extra active (very hard exercise/sports and a physically active job): BMR x 1.9

Calculate Total Daily Energy Expenditure (TDEE):

TDEE represents the total number of calories you need per day, including both basic physiological functions and physical activity.

TDEE = BMR x Activity Factor.

Determine Water Intake:

A common recommendation is to consume about 30-35 mL of water per kilogram of body weight. This guideline includes water from all sources, including beverages and water-rich foods.

The equation to calculate water intake is:

Water Intake (in mL) = Body Weight (in kg) x 30 to 35 mL/kg

Signs of Dehydration

Here are common symptoms of dehydration for which optimal water intake is extremely crucial-
Dark or decreased urine
Dizziness and Lightheadedness
Dry Mouth and Sticky Saliva
Fatigue and Weakness
Rapid Heartbeat and Breathing
Muscle Cramps
Irritability and Confusion

Health Benefits of Staying Hydrated

There are numerous benefits to staying hydrated, so it is important to have proper water consumption. An optimal water intake will enhance the overall well being of the body and help you stay fit. Water plays a crucial role in maintaining various bodily functions. Here is how water does wonders for your body-

Optimal Physical Performance
Temperature Regulation
Improved Digestion and Nutrient Absorption
Improved Cognitive and Kidney Function
Glowing skin
Strong joint and cartilage health
Proper blood circulation and stable blood pressure levels
Immune system support

Establishing a Hydration Routine

The daily water requirements can be fulfilled with a proper hydration routine. Here are some tips to help you establish a healthy hydration routine:
Start your day with a glass of water. This will help you kickstart your hydration for the day and replenish fluids lost during sleep.
Keep reusable water bottles with you everywhere you go. Having water readily available will encourage you to drink more frequently.

Use WaterMinder- the best water reminder app, to get regular reminders to stay hydrated and track your hydration levels.

Have a glass of water before each meal. Not only does this support hydration, but it can also help control appetite and prevent overeating.
Pay attention to the urine color. If it is pale yellow or straw-colored urine, generally there is adequate hydration, while dark yellow or amber-colored urine may suggest dehydration.
Listen to your body as it gives you signals of thirst and react swiftly by drinking water.

Water Intake Myths and Facts

Here are some common myths and facts related to water consumption habits-

Myth 1:

“You should consume eight glasses, or 64 ounces, of water each day.”


It is untrue that you need exactly 8 glasses of water each day according to the “8×8 rule.” Age, sex, weight, level of activity, and climate all affect how much water a person needs. The Institute of Medicine advises adults to consume approximately 3.7 liters (13 cups) of fluid and 2.7 liters (9 cups) of food per day.

Myth 2:

“Even if you’re not thirsty, you should still drink water.”


Your body’s thirst signals your need for hydration. It’s generally safe to let your thirst dictate how much water you consume. However, there are times when you may need to drink water before you feel thirsty, such as during vigorous exercise or in warm weather.

Myth 3:

“Drinking too much water is always good for you.”


While it’s important to stay hydrated, drinking too much water can result in hyponatremia, a condition where sodium levels in the blood fall dangerously low. This potentially fatal condition is more frequent in endurance athletes who consume an excessive amount of water without replacing electrolytes.

Myth 4:

“Water consumption during meals impedes digestion.”


There is no scientific proof that drinking water with meals hinders digestion. In fact, drinking water with meals may aid in the digestion of food and the assimilation of nutrients.

Myth 5:

“Having clear urine indicates adequate hydration.”


While clear urine may signify overhydration, pale yellow or straw-colored urine is typically a sign of adequate hydration. To determine your level of hydration, you must strike a balance and not just look at the color of your urine.

Hydration and Overall Well-being

Drinking enough water has a big impact on your energy, mood, and productivity—all of which affect your general wellbeing. Let’s look at how a balanced diet and appropriate hydration can improve these aspects of health:


Dehydration can have a negative impact on mood and emotional health. Dehydration can cause irritability, mood swings, and difficulty concentrating in people. Water is necessary for the production and transportation of neurotransmitters that control mood, so maintaining proper hydration supports brain function. You are more likely to feel calmer, more focused, and generally happier if you maintain adequate hydration.


Dehydration often leads to fatigue. The body has to work harder to maintain bodily functions when there is insufficient water present, which causes fatigue and low energy levels. The efficient delivery of nutrients and oxygen to cells, which supports energy production, depends on hydration. You can maintain higher energy levels and avoid the mid-afternoon slump by staying hydrated.


Dehydration can affect cognitive function, which can affect memory, attention, and problem-solving abilities, which can affect productivity. Performance and productivity may suffer as a result. On the other hand, keeping your body properly hydrated enables your brain to operate at its peak, improving concentration, mental clarity, and productivity. You can work more effectively and make wiser decisions throughout the day if you stay hydrated.

Staying hydrated through optimal water intake, combined with a balanced and nutrient-rich diet, is essential for mood regulation, sustained energy levels, improved productivity, and overall well-being. Hydration and nutrition go hand in hand, supporting various bodily functions and promoting optimal health. Remember to listen to your body’s thirst cues and make a conscious effort to include water-rich foods and beverages in your daily diet for maximum benefits.

On a healthy note

The water intake requirements depend on your body and differ from person to person. No one can tell you the precise amount of water you should consume every day. Try experimentation to understand what works best for you. You can’t neglect the importance of water for bodily functions. Water consumption has different impacts on different bodies, it might result in better functioning or frequent trips to the bathroom. The most simple way to plan your water intake is to listen to your body.


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