How Much Water Should You Drink?

When it comes to hydration, we ain’t messing around. Being properly hydrated and making sure that you’re consuming the right amount of water every day is super important, and key to getting the best out of your workouts. It’s not just the cheapest choice for quenching your thirst or the perfect partner to protect your pearly whites, it also helps to increase your energy and productivity levels. So if you really want the best out of every workout then make sure you’ve got your hydration levels under control, the boost doesn’t only come from those pre-workout coffees! 

You might already know how important it is to get your hydration just right. But girl, we know it can be a guessing game trying to work out how much is "just right" for you. That’s where we step in. Keep reading to find out more about what we’ve been learning on how much water you should consume depending on how much exercise you do.  

No Exercise - Low Exercise

If you’re not a fitness fanatic and you’re not too fussed on getting in those daily steps, or even if you’re just taking some time off exercise, then this one's for you. 

We learned that The US Food and Nutrition Board of the National Research Council advised adults to consume one millilitre of liquid for every recommended calorie of food. 

This means that a woman who is on a 2,000 calorie per day diet should consume 2 litres of water per day as standard.

And for a man eating 2,500 calories per day this would mean you should consume 2.5 litres of water as standard. (BBC Future

One of the best ways to make sure that you’re hitting this target is to purchase a 1 litre water bottle to keep on your desk while you work. This should encourage you to drink regularly throughout the day and avoid the temptation of “binge drinking” your entire daily water intake before bed.

Low Exercise - Moderate Exercise

If you like a low-intensity, low-impact workout now and then or you’re focused on achieving your 10k(ish) steps per day then this is what we’ve learned for you.

You should drink an extra 7-10 ounces of water for every 10-20 minutes of moderate exercise. This of course will vary depending on how much you personally sweat as each body behaves differently. (MedicineNet

To put that into perspective, the average glass size is approximately 8 ounces. This means that if your activity levels are low to moderate (and you eat 2,000 kcals) then you should be consuming your standard 2 litres per day, as well as an extra standard glass per 10-20 minutes of exercise. 

Active - Very Active

If you’re very active and work out often then it’s important that you maintain good hydration levels, as you’ll be sweating more than normal.

If you fall in the active to very active category then you should increase your water intake by 2.5 cups or more! You should, again, monitor this depending on your own body size and sweat levels - the more you sweat the more you should drink! (Healthline

Get that glow, girl

We’re sure you’ve all heard it before but the benefits that drinking water has on your skin are too good to be overlooked! If you drink the right amount of water for you, this can lead to: 

  • Less wrinkles 
  • Better complexion 
  • Reduced puffiness 
  • Clear skin
  • Smaller pores
  • Tighter skin and much more! (Manna)

Important Things to Remember

It’s possible to drink too much water. That’s right sis, you could actually over-hydrate! Drinking too much water can be harmful and lead to health complications. The excess water dilutes the salts in your body and your cells will swell up, yikes!

Keeping hydrated after you’ve worked out is just as important! This is because water actually helps to recover your muscles. So to help reduce your sore, stiff legs the next day make sure you’re on top of your fluids.


The figures stated in this post are collected from the sources mentioned and to be taken as general recommendations only. Please consult a trained medical professional to determine the correct quantities for you. 

We hope this has shed some light on how much water is good for you, Team Bo+Tee. Remember, keep hydrated and keep active, your health truly is your wealth!