How Much Water Should You Drink Every Day, According to Experts

Is your pee so light you can barely tell you went to the bathroom? Good job. But if your pee looks more like lemon-lime Gatorade, we've got some work to do.
Water is the most underutilized tool when it comes to your health. From clearing your skin and helping with headaches to giving you an endless supply of energy, simply drinking enough H2O each day can save you a lot of money on skincare products, pain relievers, and vitamins.

See: Did You Know Drinking Water Can Help You Lose Weight?

Yes, remembering to carry — much less sip on — a water bottle throughout the day is a challenge, but drinking enough water is essential for your wellbeing. How much is enough? Well, much like calories, the amount of water each person needs depends on a few different factors. Read on to calculate how much water you should be drinking each day based on your own unique needs.

Are you drinking enough water for your body weight?

Women should generally drink about nine cups of water a day, while men should aim for 13, according to the Mayo Clinic. That's 72 ounces/2 liters — more than two Nalgenes' worth — for us ladies. But if you want to determine the exact amount you should be drinking by your body weight, it's easy to do:
1. Take your weight (in pounds) and divide that by 2.2.
2. Multiply that number depending on your age.
  • If you're younger than 30, multiply by 40.
  • If you're between 30 and 55, multiply by 35.
  • If you're older than 55, multiply by 30.
    3. Divide that sum by 28.3.
    4. Your total is how many ounces of water you should drink each day. Divide that number by 8 to see your result in cups.

    Are you drinking enough water for your activity level?

    This one's a no-brainer: Anyone who works out on a regular basis should be drinking more water than someone who's sedentary. Aim to add 12 ounces/35 cl of water to your daily intake for every 30 minutes you're hitting the gym, the American College of Sports Medicine advises.
    To calculate exactly how much water that is, follow these steps:
    1. Divide the number of minutes you've exercised by 30.
    2. Multiply that number by 12.
    3. Add that to the result you got above to get the total amount of water you should drink per day.

      Are you drinking enough water for your diet?

      Your diet plays a big role in your water intake. Foods that already contain a lot of water — think Brussels sprouts, celery, and cabbage — get rid of unwanted fluids, so you'll want to drink more water to replace what was excreted, Jessica Fishman Levinson, MS, RD, CDN, told Self.
      On the other hand, foods that have a lot of sodium — like some popcorns and soup — will do the opposite, causing your body to retain water, and in turn, increase your blood pressure. You'll be thirsty for a reason: Your body is begging for some fluids.
      Drink up, and get ready to feel better than ever with your brand-new, properly hydrated body.

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