Read This to Find Out How Much Water You Should Be Drinking

By Sponge Hydration LLC

Why Water Intake Matters More Than You Think

Water is more than hydration — it’s life support. It fuels your brain, regulates your temperature, cushions your joints, flushes toxins, and energizes your cells. Yet, most people don’t drink enough.

So how much should you be drinking? The answer isn’t one-size-fits-all — but we’ll walk you through the science and help you figure out a range that’s right for you.

Disclaimer: The information in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare provider before making changes to your health or hydration habits.

How to Estimate Your Daily Water Needs

Your recommended water intake depends on factors like:

  • Body weight

  • Activity level

  • Climate

  • Age and sex

  • Medications or health conditions

  • Diet (especially if you consume diuretics like caffeine or alcohol)

While the popular “8 glasses a day” (64 oz) is a decent baseline, newer science suggests personalized hydration based on weight is more effective.

A Simple Rule of Thumb

One widely accepted formula is:

Half your body weight in ounces of water per day

For example, if you weigh 160 lbs, aim for at least 80 oz of water per day.

To make this even easier, here’s a quick-reference chart:

Recommended Water Intake by Weight (Estimates Only)

What About Athletes and Active Individuals?

If you exercise regularly or sweat heavily, your hydration needs increase. The American Council on Exercise recommends adding:

  • 17–20 oz of water 2–3 hours before exercise

  • 7–10 oz every 10–20 minutes during activity

  • 16–24 oz for every pound lost in sweat post-exercise

That’s where tools like the Sponge Coaster and upcoming Sponge Clip come in — helping you track your water intake without needing to log it manually.

Our Recommendation

While everyone’s needs are different, we recommend drinking at least 60 oz of water per day, and often more depending on your lifestyle and body size. Staying consistently hydrated improves energy, focus, recovery, and long-term health.

Final Word: Know Your Body, Talk to Your Doctor

Hydration is personal. Your body is unique. Always consult with your physician before making significant changes to your water intake, especially if you have heart, kidney, or metabolic conditions.

Sponge Hydration is here to help — not replace medical advice.

Ready to Start Tracking?

Let the Sponge Coaster do the work for you.
No guessing. No stress. Just smart hydration made simple.

Citations:

  1. Institute of Medicine (US) Panel on Dietary Reference Intakes for Electrolytes and Water. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press (US); 2005.
    https://www.ncbi.nlm.nih.gov/books/NBK56068/

  2. Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutrition Reviews. 2010;68(8):439–458.
    https://doi.org/10.1111/j.1753-4887.2010.00304.x

  3. American Council on Exercise (ACE). Hydration Guidelines for Exercise.
    https://www.acefitness.org/education-and-resources/lifestyle/blog/112/hydration-when-you-exercise/