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How much water should you be drinking in a day?

With a lot of attention being given to health and immunity, the importance of water in living a healthy lifestyle cannot be ignored. You are constantly losing fluid from your body, especially through urine and sweat. Water helps replenish this loss of fluids and re-hydrates your body to keep you healthy. Water also plays a vital role in the healthy functioning of your body as it carries oxygen to your blood cells and removes toxins.

Of course, one of the most asked questions when it comes to water intake is how much water one should drink per day?!

Recommended daily intake of water

The most common recommendation from health authorities when it comes to water intake is a minimum of 8 glasses per day, which is equivalent to 2 litres or half a gallon. While this is the recommended minimum water intake, it can vary depending on factors such as body weight, age, physical activity etc.

Body Weight

While it is recommended that you drink as much water as possible, the amount can vary depending on your size and weight. That is why some experts recommend drinking according to your body weight, as a man who weighs close to 100kgs would require more water than a woman who weighs around 60kgs.

A simple way to calculate your fluid intake by your weight is to multiply your weight by 0.033, and this will give you the recommended litres of water you should have a day.


If you are someone who does a lot of physical activity, you will need to consume more water than you usually do i.e., more than the recommended 2 litres. Your body tends to lose a lot of fluids when you work out in the form of sweat, and so you need to drink extra water to keep yourself healthy and hydrated.

When exercising, make sure to stay hydrated by drinking plenty of water before, during, and after working out. If you take part in intense physical activities, you can consume a sports drink to rehydrate and replenish the electrolytes lost during the workout.

Weather and temperature

The amount of water you drink in a day should also factor in current weather conditions and the temperature of your environment. If you live in a climate that’s hot and humid, you can get dehydrated easily by excessive sweating, and so you need a higher water intake to make up for fluids lost. It is recommended you drink between 8-10 glasses of water a day if you live in a region that’s hot and humid.

The temperature of the environment around you can also affect your intake of water. Someone who sits in an airconditioned room or in front of a desk all day would require less water than someone who is working outside and is engaged in physical activity,  and is therefore exerting more energy.

Health and Body conditions

The state of your health can also determine your water intake. If you are unwell, your body can lose a lot of fluids through diarrhoea and vomiting, and so it is best to stay hydrated by consuming a lot of water in order to avoid dehydration. Under these circumstances, it is recommended to sip water regularly over the course of the day to keep hydrated, instead of drinking a whole glass at once.

Pregnant women and women who breastfeed require more water to stay hydrated.  Studies have indicated that pregnant women should consume around 8 to 10 glasses of water a day while breastfeeding women require even more and should drink around 12 to 16 glasses of water

Though these factors determine your fluid intake, you don’t have to depend on just water to stay hydrated. Many fruits and vegetables contain high percentages of water and help in giving your body the fluids it needs. Examples are watermelon, cucumber, spinach, etc.

While there is no fixed answer as to how much water you should drink a day, it is advisable to follow the recommended minimum 2 litres of water a day. However, also keep in mind the other factors under which you might need to consume more water than the recommended amount, to keep your body healthy hydrated and to maintain a good immune system. Look at our Health Insurance plans and get one to avoid risks & uncertainties.

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