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Six Simple Ways to Drink Enough Water Every Day

Updated: Aug 3, 2023

On average, you need about 1 fluid ounce of water per kilogram (kg) body weight.

Here's how to calculate the amount of water your body needs:

Body weight in kg

Body weight in pounds ÷ 2.2

Ounces of water daily

Body weight kg × 1 fluid ounce

Cups of water daily

Ounces of water daily ÷ 8 oz per cup


150 lbs ÷ 2.2 = 68.2 kg

68.2 kg × 1 oz = 68.2 ounces

68.2 ounces ÷ 8 oz = 8.5 cups

Are you getting at least that amount of water daily? No? Work one or more of these methods into each day to easily begin increasing your hydration:
  1. Track your water intake. Just seeing whether or not you hit your target can be motivating!

  2. Drink at least 1-2 cups first thing in the morning. You're much less hydrated after a night of sleep!

  3. Use a smaller glass. This could work well for you if drinking from a large glass feels like too much of a commitment at one time.

  4. Include regular exercise. This can help induce your thirst, plus the act of exercising can motivate you to engage in continued healthy habits throughout the day.

  5. Simplify your beverage options at home and out. If you have a hard time choosing water over sweet or creamy beverages, then it's probably smart to reduce your accessibility to those.

  6. Use a reusable water bottle with volume marks. Not only does a water bottle make it convenient to travel with plenty of water, the marks of measurement will allow you to see how much you're drinking.

As you drink enough water more regularly each day, you may begin to notice your sense of thirst return! This is normal. Just keep hydrating! You're accomplishing a great goal to give your body more of what it needs. It's not always easy, so be proud of your efforts. Congratulations!


Want to try a cool way to track your water intake? Check out The Self Care Daily Planner! The only tool that will enable you to track, notice and prioritize all your totally normal human needs like food and water, rest, goals, and even FUN! It's the daily planner you've been longing for; the one that recognizes you're not a machine whose only purpose is productivity. Once you start using this planner, you just might wonder how you ever managed to get stuff done properly without prioritizing your wellbeing before.



The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.

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