Proper Water Intake

Posted on January 09, 2018

With the start of the new year in full swing, one New Year’s resolution you should definitely make is to stay hydrated!

Staying hydrated before, during, and after exercising is extremely important. When you are hydrated you cramp less, have more energy, and can sweat more.

We’ve all heard that 8 cups of 8 ounces of water per day is the “Golden Rule”. But this is a bit of a myth. In reality, your water intake should be based off a formula that accounts for your weight. The amount of water you should be drinking is your weight times 2/3 of your weight (your weight x .67). So if you weigh 150 pounds, you should be drinking 100 ounces of water.  

Check out our easy reference chart below to find out how much water you should be drinking daily!

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

Another factor to consider with water intake is your exercise level. For every 30 minutes you exercise you should add 12 oz. of water to your daily intake. So if you work out for 60 minutes, you would add 24 oz. to your daily intake.

Here are four awesome tips to help you keep up your water intake and stay hydrated!

  1. Add it to your routine.  Remembering to drink water can seem to be a hassle, but if you add it into your daily routine it should come naturally!
  2. Keep it close. Make sure to carry a reusable water bottle around.
  3. Track your intake. Make sure you know the ounces of water your bottle can hold, so you are not playing a guessing game of how much you have had.
  4. Make it fun! Drinking water can seem boring, but adding a bit a flavor or fizz to your water will definitely leave a better taste in your mouth.