Some medical professionals even suggest aiming for 64 oz (1. 9 L) of water a day, which is far less than the 1 gallon (3. 8 L) threshold. Everyone’s hydration needs are a little bit different—it depends on multiple factors, like your weight, location, and metabolism. For instance, someone who goes for an hour-long run would likely need more water than someone who doesn’t exercise. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Let’s say you drink an 8 oz (0. 2 L) glass of water when you wake up, brush your teeth, go the bathroom, eat lunch, stretch your legs, go to the bathroom again, eat dinner, and brush your teeth again. By drinking water with each of these simple tasks, you’ve already reached 50% of your 1 gallon (3. 8 L) goal! According to some research, drinking water before meals helps you to eat less, which can potentially help with weight loss. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Want to cover more ground when you’re on the go? Fill up a gallon-sized bottle before you head out. It’ll take a bit longer to finish drinking, but once you do finish, you’ll have met your goal!
Cucumber, lime, and cilantro Orange and blueberry Grapefruit and rosemary Mango and ginger Strawberry, lemon, and basil[9] X Research source
1 cup (119 g) of cucumbers is equal to 3. 5 oz (99 mL) of water 1 cup (240 g) of cooked tomatoes is equal to 6 oz (170. 1 mL) of water 1 cup (127 g) of celery is equal to 3. 4 oz (96. 4 mL) of water 1 cup (134 g) of asparagus is equal to 4. 4 oz (124. 9 mL) of water[11] X Research source Tip: The average person gets around 20% of their daily fluids via the foods they eat. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source By being extra aware of the water content in your food, you can increase this percentage for yourself as you approach your 1 gallon (3. 7 L) goal.
While sweetened drinks aren’t completely off-limits, try to drink them sparingly—they’re often filled with calories, which isn’t ideal when you’re aiming for a 1 gallon (3. 7 L) hydration goal.
A phone app might make it a little easier to track your water intake.
Similarly, a person who weighs 220 lbs (100 kg) would need to drink a minimum of 110 oz (3. 25 L) each day.
If a person weighing 220 lbs (100 kg) exercised for 30 minutes, they’d need to drink almost a gallon of water that day (122 oz/3. 6 L). Pro tip: Each person’s body is different and has unique hydration requirements—your location and medical history can also play a role in how much water you need. Check with your doctor to ensure you’re drinking the right amount of water daily. [18] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Constipation Kidney stones Dizziness and confusion Pressure ulcers
