Water Intake Calculator: how much water should we drink in a day

Water is an essential yet underrated component of your diet. It is extremely important to keep hydrated at all times as it can improve your overall health and wellness. According to the National Academies of Sciences, Engineering, and Medicine, the average daily fluid requirement of women is about 2.7 litres (11 cups) while for men it is about 3.7 litres (16 cups). The total fluid intake includes the water consumption, beverages, and the fluid obtained from the nutrient-rich foods as well. However, the optimum fluid requirement of a person depends greatly on their age, gender, and body weight. In this article, know how much water a person should take on the basis of their body weight and age.

How Much Water Should You Drink in a Day in Relation to Body Weight?

According to a study, your body weight is one of the key factors that determine how much water you must consume daily for a healthy life. You can calculate your daily water requirement by a simple calculation

• Multiply your weight by ⅔. 
• Add 0.35 litres of water for every 30 minutes of your workout. This refers to the amount of water that you should drink per day.

The average amount of water that you should drink per day according to your body weight are tabulated below:

S.No.	Weight		Daily water intake per day
	(In pounds)	(In kg)	(In ounces)	(In litres)
1.	100	45.35	67	1.98
2.	110	49.89	74	2.18
3.	120	54.43	80	2.36
4.	130	58.96	87	2.57
5.	140	63.50	94	2.77
6.	150	68.03	100	2.95
7.	160	72.57	107	3.16
8.	170	77.11	114	3.37
9.	180	81.64	121	3.57
10.	190	86.18	127	3.75
11.	200	90.71	134	3.96
12.	210	95.25	141	4.16
13.	220	99.79	148	4.37
14.	230	104.32	154	4.55
15.	240	108.86	161	4.76
16.	250	113.39	168	4.96

How Much Water Should You Drink in a Day
in Relation to Age?

The water intake is also dependent on your age. Different organisations have recommended different optimum daily intake of water. The daily intake of fluids according to the European Food Safety Authority (EFSA) and the U.S.
Institute of Medicine (IOM) as per your age and gender are tabulated below:

S.No.	Group	Total Water Intake (ESFA) in L/day		Total Water Intake (IOM) in L/day
1.	0 - 6 months	0.68		0.70
2.	6 - 12 months	0.80 - 1.00		0.80
3.	1 - 3 yrs	1.10 - 1.30		1.30
4.	4 - 8 yrs	1.60		1.70
		Male	Female	Male	Female
5.	9 - 13 yrs	2.10	1.90	2.40	2.10
6.	> 14 yrs	2.50	2.00	3.30	2.30

The required daily intake of water also depends upon your stage of life. The requirement of water is different in pregnant and lactating women as compared to the non-pregnant women of the same age. According to ESFA, the daily water requirement in pregnant women is 2.30 L/day and in lactating women is 2.60 L/day. According to IOM, the daily water requirement in pregnant women is 2.60 L/day and in lactating women it is 3.40 L/day.

Takeaway 

It is very essential to stay hydrated at all times as water plays a very important role in digestion, prevention of constipation, stabilise blood pressure and heartbeat, transport oxygen and nutrients to all cells, maintain healthy joints, lower risk of severe diseases and regulate body temperature. Now that you know the amount of water required in your body as per your weight, age and gender, make sure that you fulfil your daily water requirement each day.

Frequently Asked Question (FAQs)

1. How much water should I drink in a day?

The amount of water required by your body depends on your weight, age and gender. However, on an average 6-8 glasses of fluid per day are required.

2. How can I increase my daily water intake?

Here are certain tips that can help you increase your daily water intake:

• Drink at least 2 cups of water before every meal.
• Drink one glass of water early in the morning and before going to bed as well.
• You can drink flavoured water to increase your water intake
• Carbonated and sparkling water can also be taken

3. How much water should a woman drink?

The average amount of water required by a woman is equal to half to two-thirds of their body weight.