The more you sweat, the more water you need to consume.

Add 12 ounces of water per 30 minutes of exercising. If you work out for 45 minutes every day, here’s how to calculate the extra water intake:

45/30 = 1.5

1.5 * 12 = 18 ounces (0.5 L) of extra water per day

Add the two values to get the total amount of water to drink per day:

2.95 liters + 0.5 liters = 3.45 liters of total water per day

OR

100 ounces + 18 ounces = 118 ounces of water per day

OR

12.5 cups + 2 cups = 14.5 cups of water per day

Note: This formula is for guidance purposes. Drink water according to your thirst levels. Your total water intake also depends on your health and whether you are pregnant or breastfeeding.

The factors that affect daily water intake are:

• Activity level
• Age
• Weight
• Climate or environment
• Pregnancy or breastfeeding
• Health and disease status
• Stress

There are some signs to show not drinking enough water

• Dry skin and lips
• Constipation
• Bad breath
• Headache
• Low immunity
• Bad skin health
• Decreased urination
• Fatigue

The Centers for Disease Control and Prevention (CDC) reports that drinking enough water is beneficial in the following ways

• Helps maintain ideal body temperature.
• Gets rid of toxins and wastes through sweat, urine, and bowel movement.
• Protects sensitive tissues and the spinal cord.
• Lubricates the joints.
• Water also helps prevent nutrition-related non-communicable diseases (3).

To determine the amount of water you should drink based on your weight, follow these simple steps:

1. Divide your weight (in pounds) by 2.2.
2. Multiply the result with 40 (if your age is below 30) or 35 (if your age is 30-55) or 30 (if you are over 55 years).
3. Divide the result by 28.3.
4. The result you get is the ounces of water you must drink per day. Divide the amount by 8 to determine the number of cups of water to drink per day.

The more you sweat, the more water you must drink. As a rule of thumb, add 0.3-0.5 liters (12-15 ounces or 1.5 to 2 cups) of water for every 30 minutes of workout.

Remember, your thirst may also differ depending on the type of exercise you do. For example, you may slow walk or do HIIT for 30 minutes. Of course, you will sweat more while doing HIIT. In that case, you’d need to drink more water.

You can follow below Habit

• Drink water when you wake up – Drink a glass of water as soon as you wake up in the morning. Do it for 3 weeks consciously, and it will become a habit.
• Drink detox water – Add slices of cucumber, strawberry, ginger, mint, or any other fruit/herbs in your water. It looks attractive and tastes delicious!
• Carry a water bottle with a sipper – Water bottles with sippers are convenient and stylish. Sip water every 30 minutes, whether you are on the go or working at your desk.
• Set reminders – If you keep forgetting to drink water, set reminders to do so every 30-45 minutes.
• Consume fruits and veggies – Fruits and veggies naturally contain water, which will help rehydrate your body.
• Consume soup – Clear soups are best for consuming water through food. Prepare delicious chicken or vegetable clear soup to get the nutritional benefits and stay hydrated.

Some Side Effects Of Overhydration

• Electrolyte imbalance (hyponatremia or low sodium concentration in the blood)
• Nausea
• Vomiting
• Headache
• Stomachache
• Disorientation
• Seizures
• Coma

Some References

1. Rolling Revision of the WHO Guidelines for Drinking-Water Quality, World Health Organization. https://www.who.int/water_sanitation_health/dwq/nutwaterrequir.pdf

2. Water & Nutrition, Centers for Disease Control and Prevention. https://www.cdc.gov/healthywater/drinking/nutrition/index.html

3. Water, Hydration and Health, Nutrition reviews, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/