How to Calculate My Water Consumption Needs

Drinking plenty of water is an essential part of any health care regime. Water helps prevent dehydration, which can zap energy. It also helps major organs to function, and it helps nourish and revitalize hair and skin. While you probably know that water is good for you, the chances are you don't know how much water your body needs to feel its best.

Things You'll Need

• Calculator
• Pen and paper
• Lemons (optional)
• Limes (optional)
• Juices (optional)
• Club soda (optional)

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Instructions

• 1

  Follow the “8 x 8 rule”--drink at least eight 8-ounce glasses of water per day. However, it's important to consider such factors as a person's sex, height, weight and level of physical activity, as well as the climate, when calculating water needs.

• 2

  Calculate your individual water needs based on your sex. According to the Institute of Medicine, women require less water than men, and should take in about 91 ounces (or 2.7 liters) of water per day, while men should take in 125 ounces of (or 3.7 liters) of water per day.

• 3

  Calculate your water needs based on your body weight. Many health experts agree an important rule of thumb is to drink half your body's weight in ounces of water each day. For example, if you weigh 150 pounds, aim to drink 75 ounces of water each day. Although that may seem excessive for some, it's an excellent way to stay hydrated. This technique also might help promote weight loss because drinking plenty of water will make you feel full for longer periods during the day.

• 4

  Calculate your water needs based on your exercise level. In addition to the water you already drink (based on the steps above), take in an extra 8 ounces for every 15 minutes you exercise during the day.

• 5

  Calculate your water replacement needs. Caffeine and alcohol are both diuretics, which cause you to lose water and quickly become dehydrated. For each of these beverages you consume, drink an extra 8 ounces of water.