How much water should you drink? Check the calculator!

Do you know how much water you should drink daily? Check it out!

Welcome to another #Beshaped entry. On our blog, you will find tips on nutrition, exercises, suggestions for choosing the right clothes, and a bunch of advice on typically female problems. In today’s article, I focus on our most important fuel - water.

Our body is made up of almost 70% water, with the water content in a woman's body being a few percent lower than in men. The amount of water is also determined by the structure and composition of body mass - if we have more body fat, we will have less water. Since we have so much water, it is clear that it is responsible for many processes, and supplying too little of this fluid will have visible and felt effects.

What are the symptoms of drinking too little water?

• dryness in the mouth, nose, dry lips,
• enlarged pores, dull skin,
• headaches and dizziness,
• drowsiness,
• concentration disorders,
• darker urine

What does drinking water affect?

Water is responsible for a very large number of processes, supports the proper functioning of the digestive system, regulates body temperature, moisturizes the skin and mucous membranes, positively affects the functioning of the brain, spine, and eyes. Water is also essential for the absorption of nutrients, vitamins, and minerals.

Water and diet

Considering that water affects the proper functioning of the digestive system and the absorption of nutrients, monitoring the intake of the right amount of this liquid is crucial for effectively building diet results.
If drinking 2 liters of water a day (or more) is too big of a challenge for you, you can add ingredients to your diet that will provide your body with fluid. These include:
- vegetables and fruits
- fish and meat
Especially such products as:
- watermelon, strawberries, cucumbers, skim milk, fruit and vegetable juices

How much water should you drink daily? Check the calculator!

• There is no single strict rule dictating exactly how much water you need to drink,
• One assumption states that the more calories we provide to our body, the more water we should drink throughout the day,
• Another assumption is based on our body weight,

So how much water should we drink? The general rule says that for an adult woman, we should drink about 2 liters of water daily. 

If we use the calorie method as a reference: for every 1 kcal of calories, we should drink 1 ml of water, meaning if you consume 1800 calories a day, you should drink 1.8 liters of water.

If we use the body weight method as a reference:
- for a sedentary lifestyle, without physical effort, you should calculate 30 ml of water for every kilogram of body weight;
- for physical activity, you should use a conversion of 40 ml of water for every kilogram of body weight.

How much water should you drink? Multiply the number of calories or body weight and you will get the amount of water you should drink.