I often get this question and 99% of the time, individuals are not drinking enough. I could go into this long rant on the benefits of water and how bad dehydration is for virtually every physiological process of the body, but I want to stick to the question.
So, how much water is enough? The recommendation given by Dr. Bob Marshall, PHD in Nutrition is 1/2 of your bodyweight in ounces + 10%.
For example, if you weigh 200lbs, then you would need 120 oz of water per day (that’s just shy of a gallon 128oz).
You may be thinking, ‘That’s impossible! I’d be going to the bathroom every 2-3 hours.’ Actually, urinating every 2-3 hours is quite normal if you are getting enough water.
If you are only drinking 60 oz per day, then I would suggest increasing 8oz every 3 days to allow your body to adjust.
Also, try starting your day with the largest intake of water..32 oz or so. Don’t wait until you feel thirsty later on because you are already dehydrated at that point.