Daily Fluid Requirement in ounces = 0.034 ounces x Daily Caloric Intake
Eg. if your calorie intake is 1400 , you must drink 0.034*1400 = 48 ounces of water = nearly 6 glasses of water per day
Chart based on body weight
In this link a chart is mentioned with water intake needed for body weight.. Refer this chart and find the amount needed for your weight..
You can use any of these formulas to calculate the amount of water needed for your body.. If you have abnormalities in Kidneys or Diabetes, it is better to consult a doctor or dietitian before take a word from this blog post..
How to break the water intake ?
We have already seen how much water to drink.. We cannot drink too much of water at a stretch right ? Have you ever seen a charcoal stove burning ? Will you add all oil at a stretch ? Never.. If you do so, it will burn and put off soon.. Likewise drinking all water at a time is never going to help.. You have to drink water little by little so that it add up the fuel to your body and keeps your metabolism high.. I am showing my chart below.. I am 5 feet 6 inches and my weight is 145 lbs.. I am supposed to drink 70 ounces of water per day.. I drink nearly 64 ounces.. I have the following split up.. I won’t suggest you to follow the same.. But this break up will give an idea how you should maintain a break up.. Till evening 6.00 pm I will have more water and after that I will reduce it.. This is nearly 3.5 liters of water.. As there are a few other posts on not to drink too much of water, I will never take water if I am not thirsty or hungry..
|Early Morning Empty Stomach||10 ounces|
|30 minutes before breakfast||6 ounces|
|30 minutes after breakfast||6 ounces|
|Middle of Breakfast and Lunch||6 ounces|
|30 minutes before lunch||6 ounces|
|30 minutes after lunch||6 ounces|
|Nearly 3’o clock||6 ounces|
|30 Before work out at 6.00 pm||6 ounces|
|Before Dinner||6 ounces|
|After Dinner||4 ounces|
|Before going to bed||4 ounces|
How to measure the water intake ?
I maintain a 1 liter water bottle to make sure that I drink enough water per day.. I found it tough to follow for few months and after that it became a habit.. Nowadays I am on not on any weight loss mode, but it has become a habit to drink enough water per day.. If you are not interested to buy a water bottle, you can use a glass available in your home.. Just you need to know how much ounce the glass holds.. As counting in glass is a bit difficult, we use 1 litter bottles..
Can I drink water in any other forms like Juices or Herbal Teas ?
My opinion is Juices does not come under plain water.. They can be considered as sides.. But herbal teas come under the category of water.. If it like mildly flavored water without sugar or any additional agents..