How to Calculate and Regulate Water Intake
Are you an athlete looking to stay hydrated and at your best? Or even if you’re just trying to incorporate a good routine in your lifestyle, increasing your daily water intake can be good for your health. Regulating your water intake can benefit you by increasing your energy levels, losing and managing your weight, and improving skin, hair, and nails.
Part 1Calculating Your Intake Goal
Write down your resulting weight.
There are 2.2 pounds in one kilogram, so when converting from pounds to kilograms, divide the number of pounds by 2.2 to give the equal number of kilograms.
If you're younger than 30, multiply by 40. If you're between 30 and 55, multiply by 35. If you're older than 55, multiply by 30.
This step will give you your daily goal for how many ounces of water you should drink.
Using a container with measurements will help keep you on track. Refill as necessary. Keep in mind, it's easier to intake water when the bottle is full.
You can also set reminders on a smartphone or post sticky notes in an obvious place to remind you. There are also smartphone apps you can download to notify you when to drink water.
A notebook or smartphone works fine for keeping track of how much water you've consumed. Some smartwatches or Fitbits are also capable of tracking your water intake.
Part 3Drinking Throughout the Day
Drinking 7-10 ounces of water right after you wake up will activate internal organs as well as removing any toxins before breakfast. Drinking water before a meal will help with digestion.
Be careful not to drink too much water directly after a meal. Doing so causes digestive juices to dilute, making it harder to digest your meals.
Drinking water before a meal will also help make you feel fuller, so you don't scarf down your food.
It is important to drink water prior to your workout to protect your body against dehydration. Based on the temperature and the difficulty of your workout, you may need more than the suggested amount.
Keeping your body hydrated throughout the workout will help with your body circulation, preventing heat strokes or frostbites.
Drinking water after a workout will help maintain the fluid level in the body, as well as regulating your heart rate. Be sure not to drink too quickly in case of cramps.
Drinking water before a meal will wake up your taste buds, and moisturize your stomach lining to prevent discomfort with acidic or brittle foods.
This amount will depend on how much of the calculated amount you did not complete.