Your weight is one of the variables that dictate the amount of water you should drink. Generally, you should drink half of your body weight in ounces per day.
So, a 45kg person should drink at least 22.5 ounces of water daily.
What's in this Guide?
- How Much Water Should a Person Drink Based on Their Weight?
- How Can You Boost Your Daily Water Intake to Lose Weight?
How Much Water Should a Person Drink Based on Their Weight?
The formula of one-size-fits-all does not apply to daily water consumption. Generally, you should try drinking half an ounce of water daily for each pound you weigh.
For instance, if you weigh 160 pounds, you need to drink at least 80 ounces of water daily. This, however, depends on factors like activity level, age, climate, and diet, among others.
Therefore, if you live in an arid area and work out a lot, you’ll require more water (100 to 150 ounces). Alternatively, you would need less water if you reside in an area with a cold climate.
How Can You Boost Your Daily Water Intake to Lose Weight?
Drinking the recommended 8 glasses daily is challenging for most people. But if you are looking forward to getting the best results, you need to find ways to help you drink more water daily.
Discussed below are ways to boost your daily water consumption.
- Drink a Glass of Water Before Meals
Drinking a glass of water before meals will make you feel full. As a result, you’ll eat less and consume fewer calories. Taking fewer calories can help speed up weight loss.
Always drink a glass of water before and after meals to aid digestion and speed weight loss.
Additionally, monitor your calorie intake and portion size. Water won’t cancel out an unhealthy diet.
- Flavor the Water
If you don’t enjoy drinking water, flavor it with orange, lemon, or lime slices to tempt your taste buds.
And if you usually forget to take water because of busy work schedules, you can set the alarm as a reminder; This will help you develop the habit of drinking water regularly.
- Replace Sugary Drinks with Water
Instead of taking smoothies, sodas, alcoholic beverages, or other high-calorie drinks, consume a bottle of water.
Drinking a zero-calorie beverage instead of a high-calorie alternative can spare you hundreds of calories daily.
- Drink a Glass of Water Per Hour at Work
If you have an 8-hour day job, drinking a cup of water every hour when working adds up to the eight 8-oz glasses daily intake.
Fill your glass immediately after you get to work and after every hour until you clock off.
- Sip Throughout the Day
Sipping water consistently during the day will also help you meet your daily water goals.
To make it possible, keep a bottle of water within your line of sight. It will act as a constant visual reminder to sip some water.
- Drink a Bottle of Water Every Morning and Before Bed
One of the easiest ways to boost your daily water intake is simply drinking one glass when you wake up and another before you sleep.
Drinking a glass of cold water every morning can help boost your alertness.
Q: How much water should an 80 kg person drink daily?
As a general rule, one should drink half the size of his weight in ounces. Therefore, an 80 kg person should drink 40 ounces of water daily.
Q: Can I drink 3 liters of water daily?
You can drink 3 liters of water every day since it is not too much. In fact, the
U.S National Academies of Sciences recommend men drink 3.7 liters daily and women about 2.7 liters.
Q: How much water should I drink based on my activity level?
If you exercise regularly, you should drink more water than sedentary individuals. You will most likely suffer severe consequences if you do not take enough water to match your exercise schedule.
Therefore, for every 45 to 60 minutes of working out, you need to drink a minimum of 40 ounces of water.
So, if you need at least 60 ounces of water daily based on your weight, the number should go higher if doing an hour-long workout.
Q: Is drinking a gallon of water every day too much?
Not necessarily. You might require a gallon depending on your level of physical activity, diet, and climate, among other factors.
And while drinking enough water is important for hydration, it’s possible to drink too much water and induce hyponatremia. Do not overhydrate!