How much water should be drunk in a day?

By Suraj kumar Feb 14, 20250

In this blog, we will answer these questions and tell you what the best hydration plan for you could be.

Every person’s need for water is different. It depends on the following factors:

1. Your Weight

2. Your Activity Level

3. Weather and Temperature

4. Your Health Condition

Let’s understand these one by one.

1. Calculation of Water According to Weight

If you want to drink the right amount of water according to your weight, there is a simple formula:

✅ Multiply your weight (kg) by 0.033

If you want to check your weight in pounds (lbs), take half of your weight in ounces.
Example: If your weight is 150 lbs, then 75 ounces (2.2 liters) of water is necessary.

2. Water According to Activity Level

✅ If you are more active (gym, sports, running)
➡️ You should drink an extra 500 ml – 1 liter of water.

✅ If you are sedentary (not very active)
➡️ 2-2.5 liters of water is sufficient.

✅ If you live in a hot area
➡️ Drinking 3-4 liters of water is better, as you sweat more.

✅ If you live in a cold place
➡️ 2-2.5 liters is sufficient.

3. According to Health Water

✅ People with Kidney or Heart Problems
➡️ Decide the amount of water only on the advice of a doctor.

✅ Symptoms of Dehydration (lack of water)
➡️ If you experience headache, dry mouth, fatigue, or if your urine color appears dark yellow, these may be signs of dehydration.
➡️ An extra 500ml – 1 liter of water may be needed.

✅ Water Intoxication (harm from drinking too much water)
➡️ Drinking too much water at once (over 5-6 liters) can be dangerous, as it affects the body.

Can you drink 1 gallon (3.7 liters) of water daily? 1 U.S. gallon = 3.7 liters (128 ounces) If you are active and sweat a lot, then drinking 1 gallon of water is safe. But if you are sedentary, there is no need to drink that much water without necessity.

2-3 liters is suitable for normal people. ✅ In case of excessive sweating, it can go up to 3-4 liters. ✅ Do not drink more than 5-6 liters without necessity. If you want to create a proper hydration plan, adjust the amount of water according to your weight and activity level.

FAQs – Your Questions, Our Answers

Q1: How many 16 oz bottles are there in a gallon?
✅ 1 gallon = 128 ounces
✅ 128 ÷ 16 = 8 bottles
➡️ This means, 8 bottles (16 oz each) are equal to one gallon.

Q2: Should you drink water before sleeping at night or not?
✅ Yes, but a little (1 glass) of water is good before sleeping.
🚫 Drinking too much can lead to frequent waking at night.

Q3: Is it better to drink cold water or normal water?
✅ Both are fine! But normal or slightly warm water is better for digestion.

Q4: Does water help in weight loss?
✅ Yes! Water boosts metabolism, flushes out toxins, and helps prevent over-eating.

Final Thoughts