On average, 60% of the human body is composed of water, so it makes sense that we need a lot of water to stay hydrated. But how much do we really need?
How Much Your Body Needs Naturally
The amount of water your body naturally needs daily in ounces is equal to half of your body weight in pounds. For example, if Becky weighs 120 lbs, then she needs to drink 60 oz of water every day.
How Much You Need After Drinking
If you drink beverages that are diuretics, such as caffeinated tea, alcohol, coffee, soda, or energy drinks, then you need to add extra water to rehydrate your body. The rule of thumb is that for every oz of diuretic beverages, you need to drink 1 more oz of water in addition to what you naturally need daily. For example, 120 lb Becky had a 8 oz can of soda, so now she needs to drink 68 oz to maintain proper hydration.
How Much You Need After Exercising
When you are exercising you are sweating off a lot of your body’s water supply. Therefore, it makes sense that you need to replenish your body with water when you workout. It is recommended that for every 15 minutes you exercise, you add 8 more ounces of water to your daily amount. For example, 120 lb Becky is now running for 30 minutes, so she needs to drink 76 oz of water today. Experts also recommend that you allocate your daily water, so that you are consuming 15-20 ounces of water 1-2 hours prior to working out and 8-10 ounces of water 15 minutes prior to working out.