You’ve most likely heard the standard line about drinking eight glasses of water per day to maintain optimal hydration levels. This, however, almost leaves more questions than answers. Namely, how big a glass should you be using? And when is a better time to drink water than others? Unfortunately, everyone’s needs are different based on body type, exercise levels, and more.

Richmond Center for Rehabilitation and Nursing is here to sort everything out and provide you with answers on how much water you should be drinking based on your specific situation.

Use This Formula

If you’re looking for a quick and easy answer, use this formula instead of relying on the eight-glasses method. You can start with a minimum of eight 8-ounce glasses, but if you’re still thirsty throughout the day, you’ll need more. The goal is to never feel thirsty because if that happens, you are already starting to become dehydrated.

A good formula to use to see if you’ll need over 64 ounces is to divide your body weight in half and drink that number in ounces. So, if you weigh 180 pounds, you’ll need to consume 90 ounces of water. This is especially true if you’re trying to lose weight because staying hydrated will make your body feel fuller and you will not be tempted to snack or overeat at mealtimes.

More Water is Needed to Exercise

If you’re exercising regularly, and especially doing a cardio workout in a warm-weather area, you’re going to need a lot more fluid.

The American College of Sports Medicine gives the following guidelines: drink 16 ounces of extra water before you exercise; sip 4-8 ounces during the workout; consume another 16 ounces post-workout.

An Easy Indicator

Perhaps the most effective method to see how hydrated you are is to check the color of your urine. If it’s anything darker than a pale yellow, you need to be drinking more water!

To learn more about Richmond Center for Rehabilitation and Nursing and all of the services they offer, visit http://richmond-center.facilities.centershealthcare.org/.