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Calculate How Much Water to Drink in a Day – It’s More Than You Think!

How to calculate the correct amount of water to drink per day using a water calculator to stay hydrated, healthy and to lose weight.

A young woman drinking a glass of Blue Can Pure Water against a background of fresh air and green leaves of a tree.

Water is essential for every process in life and maintaining good health, whether it’s a normal day or in an emergency situation. At Blue Can Water WP, we use the CDC guidelines for how much an average person needs to drink every day.

Most people don’t understand the importance of drinking enough water daily and how it can affect your energy level, your health, and your weight. But how much water is enough?

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

Here is a quick rule-of-thumb to calculate how much water you need in a day to get those health and weight benefits.

1. Write down your weight: The amount of water a person should drink varies on their weight.

2. Multiply by 2/3 (or 67%): For example, if you weigh 150 pounds, multiply that by 2/3. That comes to 100 oz. (approximately 3 liters) of water per day.

3. Activity Level: Next, keep track of how many minutes you work out and add 12 oz. of water for every 30 minutes of strenuous exercise.

4. Climate: Add more water to your daily intake if you spend time outdoors in the sun in summer and in hot climates.

How Much Water to Drink Calculator

Use this hydration calculator to learn how much water you should drink daily based on your weight and activity level.


Chart to See How Much Water You Need to Drink Every Day

Alternatively, refer to this chart for a quick look at how much water you should try to drink each day, and the tips below of how to add more water to meet your hydration goal

Tips for Drinking More Water

Drinking more than 100 ounces of water may seem difficult at first, but if you try out these ideas, you’ll see that it is possible to reach your intake goal.

• Drink 2 cups of water before every meal. Drinking 16 oz. of water before eating breakfast, and lunch adds up to 48 oz. of water – about half the goal!

• A.M. and P.M. Keep a water container next to your bed and make a habit of drinking 16 oz. of water when you wake up and 8 oz. before you go to sleep for another 24 oz. daily.

• Keep Track with Your Sports Bottle: Use a special container or sports bottle for your water that you can take with you everywhere. Calculate how many times you need to fill the bottle each day to reach your goal. For example, if you buy a 16 oz. sports bottle and your goal is 100 ounces of water a day, you would fill the container 6 times, and then another 4 ounces of something else like tea, coffee, broth or other liquid.

• Flavor Your Water: If you like more variety, try flavoring your water with fruit or herbs, or even a splash of apple juice to spark it up. You could look into getting a fruit infusion pitcher or infusion water bottle makes to make it easy.

• Bubbles can help: Many people enjoy sparkling water, and there are a lot of 0 calorie flavored and carbonated waters in grocery stores. If that gets too expensive, consider buying a soda-stream appliance with recipes to make delicious beverages at home.

• ALL liquids count! Be sure to include juice, milk, tea, coffee, smoothies, soda and diet soda, as well as broths and soups to your daily tally. However, according to a Harvard study, the best liquid is plain water. In recent years, people thought they needed to count diuretic, caffeinated drinks like coffee and tea against their daily intake, but the good news is that these recent studies suggest otherwise.

• Even some foods count! Certain foods contribute to your daily water intake, especially juicy fruits like watermelon, which is almost 100% water. Although the amount of water in food is difficult to track, it adds extra water and nutrition

Your Weight Water/Day in oz
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

The Benefits of Staying Hydrated Throughout Your Day

Water is vital for all your bodily functions and your overall health. The main benefits of giving your body all the water it needs to function efficiently are:

A silhouette of a man drinking from a blue can and next to him is a large aluminum can of Blue Can Emergency Water.

• Carries oxygen and nutrients to your cells

• Stabilizes blood pressure

• Aids digestion and prevents constipation

• Boosts energy levels quickly and reduces stress

• Supports healthy joints

• Aids kidney function and toxin removal

• Helps regulate body temperature

• Benefits brain function, improves mood, concentration, cognition, memory, and helps prevent headaches

• Helps to reduce the risk for serious diseases including heart disease, high blood pressure, kidney stones, cancer and stroke

Frequently-Asked Questions About How Much Water to Drink

1. Is it possible to drink too much water?

Over-hydrating, also known as hyponatremia, is a serious condition, but it’s also very rare. It’s best to not imbibe most of your daily intake in one part of the day or one or two sessions, but to space it out throughout your waking hours. Water poisoning or water intoxication can happen when someone drinks too much water in a brief period of time causing a loss of sodium that creates an imbalance in their body’s cells. The NIH guidelines state that a person shouldn't drink more than 27-33 ounces of water per hou

2. What is the minimum amount of water needed each day?

You should be drinking enough water every day that you do not show any symptoms of dehydration and that your body is functioning well. The amount varies widely for individuals based on their weight, activity level, diet, climate, and other factors.

It’s common for doctors to recommend that people drink at least 8 cups of water daily, also known as the “8 by 8” rule of drinking 8 glasses of water by 8 pm. However, that amounts to only 64 oz. of water, which is the minimum, and may be fine for people who weigh less than 100 pounds. Most people should be drinking more than that, especially women who are pregnant or nursing.

3. How can I tell if I’m dehydrated?

Not drinking enough water can have a huge impact on your energy levels. People who are dehydrated report feeling more tired, sluggish or lethargic.

The easiest indicator to tell if you’re dehydrated is urine output, which should be fairly frequent and either a pale yellow or clear in color. Although medications and a few foods can affect the color and scent, the most likely cause of dark urine that has a strong smell is dehydration. When you notice these symptoms, drink more water.

Some of the most common symptoms of dehydration:

• Thirst

• Dry mouth, eyes or lips

• Dark urine with a strong smell

• Headache

• Dizziness

• Change in mood

• Tiredness, lethargy

• Trouble concentrating or focusing

• Increase in body temperature

• Rapid breathing and/or heartbeat

• Flushed or red skin

4. Will drinking more water help me lose weight?

Drinking the correct amount of water for your body as indicated in the chart above will support your other weight loss efforts of regular exercise and reducing the amount of starch, fat and sweets in your diet. How does drinking the right amount of water help?

Drinking two glasses of water before each meal helps you feel full and you’ll be less likely to overeat or reach for sugary drinks to boost your energy. People who are dehydrated often report feelings of hunger. When your body is properly hydrated, you won’t confuse signs of hunger with thirst and will be less likely to feel the urge to snack during the day.

5. Does caffeine affect water intake and hydration?

In recent years, there was a belief that caffeine counted against hydration since it acts as a diuretic, but more recent studies indicate caffeinated beverages may not affect hydration as much as was previously thought; so, you can count your tea or coffee towards your daily liquid intake goal. However, over-caffeinating can put undue stress on your body. Pure water is always the healthiest choice to keep you hydrated and healthy.

FAQs About Blue Can Purified Drinking Water

What makes Blue Can Water so different?

Our unique manufacturing process that allows water to be hermetically sealed and safely stored for 50 Year years. With our multi-stage filtering and purification system, we can ensure the cleanest water possible.

Why is Blue Can Water Packaged in Aluminum Cans?

Aluminum is the ideal container for long term shelf life. In beverage cans it can be hermetically sealed so that nothing can go in and nothing can go out, we pressurize the cans for extra strength for stacking in pallets, and aluminum never rusts (there is no iron in aluminum to allow rusting). Aluminum is a sustainable metal that can be recycled over and over again. A can is generally turned into a new can and back on store shelves within 60 days.

Photograph of pure, clear drinking water being poured from a Blue Can Water aluminium can.

Does Blue Can Emergency Water Have a Metallic Taste?

NO, the water does not have a metallic taste at all. There is a non-BPA epoxy coating inside of the can and both sides of the lid to protect the water from the aluminum. Drinking Blue Can Water at room temperature, or cold, or hot for warm beverages never tastes flat; it’s always fresh and delicious, just like any clear, clean water.

A five-star customer review for Blue Can Water that says the taste is always fresh and clean.

Is Blue Can Water BPA-Free?

YES, our water is lab-certified and BPA-free, tested weekly in the can by an independent lab and daily by our technicians; our water exceeds the purity requirements of the FDA.

Can I leave Blue Can Water in my garage during hot weather?

Yes, heat changes have been lab-tested and do not affect the water inside. People keep these sturdy aluminum cans of purified water on hand in the trunks or seats of their cars during the hottest days of summer, as well as on their porches, garages and attics. However, be aware that plastic bottles of water that are left in hot cars and garages can deteriorate quickly, leach plastics into the water, and even become harmful to drink since they are permeable and cannot hold their integrity or purity. Even in the best storage circumstances, water stored in plastic bottles has a shelf life of only 6-12 months, whereas Blue Can Water has an incredible shelf life of 50 years and remains safe to drink at any time in any normal or emergency circumstances.

A five-star customer review for Blue Can Water that says their family always keeps cans of water in their car and that even the strongest summer heat doesn’t affect the pure taste of the water.

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