How to Calculate Your Ideal Daily Water Intake

How to Calculate Your Ideal Daily Water Intake

Find your perfect quota for staying energized and healthy

That's the question we all ask ourselves at this time of year. With the sun shining and temperature rising, it's easy to forget to drink enough. But just how much water is 'enough'? 

The common recommendation is to drink eight cups of water every day but, according to, the amount of water we need to drink actually depends on a variety of factors. 

These include your age, gender, weight, how healthy you are, how much you exercise and how hot and dry the climate is.

What's more, you don't have to drink water to make sure you stay hydrated. Teas, fruit juices, soups and juicy fresh fruit such as watermelon, all count towards your ideal daily fluid intake to keep you healthy. 

You may sometimes need to drink more water than usual if you:

  • Exercise intensely, especially in a hot climate
  • Experience extreme weather conditions (heat, humidity, cold or high altitudes)
  • Are unwell (such as having the 'flu) or have a health condition such as diabetes, cystic fibrosis or kidney disease.
  • Are pregnant or breast-feeding

Kids need plenty of fluids as they can get dehydrated more easily than adults. And older people may need more fluids because of health conditions, including urinary tract infections.

Does water in the food I eat count?

The average person gets about 20 per cent of their water for the day from food. An apple is 84 per cent water, lettuce (95 per cent) watermelon (92 per cent), carrot (87 per cent), bananas (74 per cent) and broccoli (91 per cent).

Even foods that you might not think of as moist, including some breads and minced beef, contain more than 50 per cent water. It's important not to rely on food as a source of fluid though and concentrate instead of sipping little and often throughout the day. That way, you'll avoid headaches, feeling lethargic and constipation – not to mention the fact that the more water you drink, the better your skin will look!

How can I be sure I'm drinking enough water?

When it comes to the crunch you can’t beat a glass of chilled, refreshing water to quench your thirst … and stay hydrated.

Try these simple ways to make sure your water intake is enough each day:

  • Carry a bottle of water around with you everywhere. Glass is better than plastic whose chemicals can leach out into liquids.
  • Make sure to have a drink with every meal. Doesn't matter what, as long as you're taking in fluid. A BIBO Water Bar can help you out as you can use its instant filtered and purified water (at the perfect temperature; chilled, ambient or boiling) to make whatever drink you fancy – and all at the touch of a button. 
  • Flavour your water with fresh fruit, herbs or flavoured ice cubes.


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