Silhouette of a man drinking water after exercising with blue sky in the background.

Too Little Or Too Much? How Do You Know?

Too little or too much? How do you know? Yes, it does sound like simple questions, but obviously the answer is not that simple! Over the years, I have personally heard and read professional recommendations that vary, or sometimes, conflicting. Just like every other thing, it does not come in a “one-size fits all!” Each individual is different, so each has different needs. A big thanks to MNPC who is the reason for this article. I hope you will agree with me after reading this well-overdue (well, just 24 hours overdue) research 🙂 Thank you darling for putting me to work, making me laugh as always and definitely diverting my thoughts 🙂 🙂

Silhouette of a man drinking water after exercising with blue sky in the background.

Photo Credit:                                           Silhouette of a man drinking water after exercising with blue sky in the background.


How much water should one consume each day? To answer this question, I would advice each person to evaluate their personal body needs that would not only prevent hydration, but will at least come close to the varying recommendations that abound today.

It has been established that our body’s principal chemical component is water, as well as the fact that 60 percent of our body weight is made up of water (if you stop drinking water, you will NOT lose weight 🙂 ) As a matter of fact, studies has proved that water consumption aids weight loss. This is partly due to the fact that drinking water helps to flush out toxins in our system.

So, back to the question of how much water intake does an average healthy adult need…..

According to The Institute of Medicine, healthy adults living in a temperate climate; men require about 13 cups of water (3 liters), while women require about 9 cups (2.2liters) daily. This is close with the normal “drink eight 8-ounces glasses of water daily.” Eight 8 ounces is about 1.9 liters of water. However, each person should take into consideration vital things such as how active, type of climate, health status to determine the water ratio.

It is also not a good idea to wait till one is thirsty to drink water. Being thirsty is a warning of dehydration – the body has lost 1% of it’s water, which is and an indication that the body needs water immediately. To avoid dehydration, water intake should be regular. Pregnant and breast-feeding women, as well as anybody ill, need to drink additional fluid to stay hydrated. Generally, if you don’t drink enough water, your body will retain more water than usual, causing bloating and water-weight gain.

Here is how to calculate how much water you should drink a day for both health and weight loss benefits.

  1. Your weight: The first step to knowing how much water to drink everyday is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound man and 100 pound woman require different amounts of water every day.
  2. Multiply by 2/3: Next you want to multiple your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiple that by 2/3 and learn you should be drinking about 117 ounces of water every day.
  3. Activity Level: Finally you will want to adjust that number based on how often you work out, since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.

To make it a littler easier to calculate how much water to drink everyday, below are the recommended amounts for a range of weights (in lbs).

If you use KILOGRAMS, 2.204kg makes 1lb.

For an online calculator, try  Remember to adjust your water intake for your activity level.

Weight Ounces of Water Daily
100 pounds 67 ounces
110 pounds 74 ounces
120 pounds 80 ounces
130 pounds 87 ounces
140 pounds 94 ounces
150 pounds 100 ounces
160 pounds 107 ounces
170 pounds 114 ounces
180 pounds 121 ounces
190 pounds 127 ounces
200 pounds 134 ounces
210 pounds 141 ounces
220 pounds 148 ounces
230 pounds 154 ounces
240 pounds 161 ounces
250 pounds 168 ounces


Photo Credit:

Photo Credit:

Tips for Reaching Your Daily Water Goals

So now that you know how much water you should be drinking everyday, let’s talk about how to make sure you actually get enough. Drinking over 100 ounces of water may seem impossible at first, but with these easy tips you can reach your goal in no time.

  • Drink 2 cups (16 oz) of water before every meal: Science has proven that drinking 2 cups of water before every meal helps you to eat less during meal time and lose weight. If you do this three times daily – at breakfast, lunch, and dinner – you have already consumed 48 ounces of water.
  • Morning and Night: Get into the habit of drinking one glass (16 oz) of water when you wake up and another 8 oz glass before you go to sleep every night. This will add another 24 ounces of water to your daily intake. The easiest way to do this is to keep a glass or container of water at your bedside, that way as soon as you wake up and start your day, you can begin drinking water.
  • Keep Track By Your Container: One thing that has proven to help people consumer enough water daily is to buy a special container for their water, like this one or this one, and set a goal of how many times they will fill an finish the container. For example, if you buy a 16 oz container and need to drink 80 ounces of water a day, your goal would be to drink 5 of those daily. Need to drink more water? Try a larger container.
  • Infuse Your Water With Flavor: Water doesn’t have to be boring and infusing your water with fruit, herbs, and other flavors can make it much easier to reach your daily goal. Try adding cucumber, strawberries, lemons, limes, and fresh herbs to create flavorful water. This fruit infusion water pitcher is a great way to always have great tasting water on hand.
  • Bubbles: Consider carbonated and sparkling water in addition to regular water. Many people find that adding sparkling water and 0 calorie flavored water makes drinking water throughout the day more fun. Find yourself drinking lots of expensive sparkling water? Consider buying a sodastream and make your own delicious sparkling beverages at home.

Of course, it is not only about drinking water (especially for weight loss). Food proportion, salt-intake, exercise, enough sleep and other things matter…….another topic for another day. – VTI©



About VTI©

Valentina is a self motivated mother who has always committed herself to the service of humanity. In her quest to help in this wise, she has tales of personal experiences. Her challenges and successes which are always ongoing, and she'll be sharing with you without reserve. - Olusegun Idowu


  1. Good advice

  2. Olusegun Tolulope Idowu

    This is really enlightening. In other to help, there are apps that can be downloaded to phones with which this can be done. Thank you once again for drumming this in.

  3. Aderonke Adesanya

    Nice one. Well done

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