Our body is on average made up of around 60% of water and thus it is necessary that we drink enough water every day. 

Everybody of us knows how important it is for our body yet we ignore it, take it lightly or don’t have enough knowledge about how much water is required by our body daily. 

We constantly lose it from our body through urine, breathing, exercising and sweating. So it’s very important to keep ourselves hydrated throughout the day to prevent dehydration.

Advantages of Water

It has numerous advantages like good skin, proper digestion, removal of waste from our body, helps our brain to function well and many more. 

The amount of water required can vary from individual to individual and depends on the number of internal and external factors such as where you live, how physically active you are, etc. 

Yes, water is important, but at the same time if you consume too much water, it can lead to an imbalance in the body and can cause nausea, vomiting, fatigue, etc and so it’s necessary that you are aware of the proper requirement so that you are not dehydrated as well as over hydrated. 

Now let’s look at how much you need on an average. The amounts can vary slightly from person to person but you will get a general idea of how much you need.

W.H.O Recommendation

The World Health Organisation (WHO) suggests that you should drink 

1 litre for every 20kgs of the weight.

Suppose your body weight is 60kgs, then you should drink around 3 litres every single day. This is a general rule that you should follow.

HOW often and WHEN should you drink water?

Now that you know how much water you require per day, let’s answer this question many people face: 

How often and when should you drink water throughout the day?

So, if your body weight is 60kgs, you know that you should drink around 3 litres every day. But that doesn’t mean that you drink these 3 litres in one go on in just a few hours. It’s important to drink from time to time so that your body stays hydrated throughout the day. 

Drink some after you urinate so that you recover that flushed out. Drink water when you feel thirsty. 

There is no hard and fast rule for when to drink it but you should distribute your intake throughout the day so that a balance is maintained.

A point to note is that it’s not necessary that you drink only water.

Considering the 3 litres case, it’s not necessary that you drink 3 litres of only water. Yes, you can do it but you can also replace it with other fluids like juices, green tea, etc. 

These fluids also count when you consider the rule of 1 litre for every 20kgs.

How to track your Water Intake?

Now, many people say that they drink enough but find it difficult to track how much they drank in a day. 

So, how should you make sure that you are not drinking more or less than required? 

A simple way is to have your own 1-litre personal bottle that only you should use and no one else. If you want to drink green tea or other fluids, use from this personal bottle itself. 

If someone asks you for water, don’t offer them from your personal bottle but by the glass or another bottle. This way you make sure that you are staying hydrated and meeting the water or fluid requirement daily.


It is very essential for you to stay healthy and keep many diseases at bay. Remember the rule of 1 litre for every 20kgs of your body weight. This amount may vary slightly depending on various factors but this rule gives you a pretty good idea. 

Keep your personal 1-litre bottle with yourself all the time and track your daily fluids intake. Replace it with other fluids too like green tea, fruit juices, etc. which will meet your fluid requirements as well as give you many health benefits. 

Start drinking enough fluids if you don’t already; share this article with your friends, your family and your loved ones. 

Treat your body well. 

Stay hydrated, stay healthy!

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