How to Calculate Your Daily Water Needs – And Make Sure It’s Clean and Safe to Drink - Clean Cooking with Caitlin (2024)

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Water is essential for life, but have you thought about how to calculate how much water to drink—or whether the water you’re drinking is truly clean? Staying hydrated boosts energy, improves your skin, and supports your overall health, but the quality of the water matters just as much as the quantity.

During my fertility journey, I learned that contaminants in water, like chemicals and microplastics, can impact health—even contributing to reproductive issues. Studies, like this one on endocrine disruptors in drinking water, reveal how these chemicals can interfere with hormone balance. That’s when I decided to install an Aquasana reverse osmosis (RO) system. A year later, I can’t imagine going without it. The water tastes amazing, and knowing it’s free from harmful chemicals gives me peace of mind every day.

How to Calculate Your Daily Water Needs

The Simple Formula

Figuring out how much water to drink daily starts with this formula: Divide your weight in pounds by two to find your daily goal in ounces. For example:

150 pounds = 75 ounces of water = about 9 cups

This provides a reliable starting point for hydration.

Adjust for Your Lifestyle

Your water needs can change depending on your daily habits and environment:

• Active Lifestyle: If you sweat often due to exercise or work, you’ll need extra water to replace what you lose.
• Hot or Humid Weather: Living in a warm climate, like my home in Florida, means you’ll lose water faster through sweat. Increasing your intake is key.
• Pregnant or Nursing: These stages of life increase your water requirements to support both you and your baby.

Paying attention to your body—such as thirst, dark-colored urine, or dry skin—can help you fine-tune your hydration.

Why Clean Water Is Key to Hydration

The Risks of Unfiltered Water

Even if your tap water meets government safety standards, it might still contain contaminants like:

• Chlorine and Fluoride: These chemicals are added to public water supplies to disinfect and prevent cavities, but studies (like this one on fluoride safety) suggest potential health risks from overexposure.
• Heavy Metals and Microplastics: Research (WHO report) highlights how these contaminants in drinking water can disrupt hormones and potentially harm organ health. Studies also suggest microplastics from plastic bottles may contribute to increased blood pressure (New York Post).

According to the Aquasana 2024 survey, the survey reveals:

Check Your Water

You can check what contaminants are in your water specifically on EWG’s Tap Water Database. I looked mine up and the results are scary:

EWG (Environmental Working Group) also recommends an RO system to remove these contaminants:

Why Choose Reverse Osmosis?

Reverse osmosis systems filter out up to 99% of contaminants, including chlorine, fluoride, and microplastics. They provide crisp, clean water that supports long-term health and tastes better, too.

After using an Aquasana RO system for a year, I’ve noticed the difference in taste, quality, and peace of mind—it’s unmatched!

How to Choose the Right Reverse Osmosis System

Features to Look For

• Comprehensive Filtration: Removes contaminants like chlorine, fluoride, and microplastics.
• Capacity and Size: Make sure it fits your household’s water needs and space under the sink.
• Ease of Use: Choose a system with simple filter replacements.

Cost and Value

Under-sink reverse osmosis (RO) systems typically range from $150 to $600, depending on features and brand. In contrast, whole-house RO systems are more complex and can cost between $1,000 and $4,000, with an average of around $2,500 (Modernize).

Investing in an RO system can lead to savings on bottled water, reduce environmental waste, and provide consistent access to safe, great-tasting water.

Tips for Building Healthy Hydration Habits

Make Water Part of Your Day

Turn hydration into a habit by pairing water with daily routines:

• Drink a glass when you wake up.
• Keep a water bottle handy while working or running errands.
• Sip water during meals and breaks.

Carbonate and/or Add Some Flavor

If plain water feels boring, add fresh fruit, herbs, or a splash of juice. My go-to is a few cucumber slices with mint for a refreshing twist.

Use Tools to Stay on Track

Apps or alarms can help you track your intake and remind you to stay hydrated throughout the day. Check out a list for the top hydration apps for 2024 on Healthline.

Conclusion: Invest in Hydration and Quality

Knowing how to calculate how much water to drink is the first step, but choosing clean, filtered water is just as important. Hydration with pure water supports energy, wellness, and long-term health.

An RO system, like the Aquasana I use, makes it easy to enjoy water that’s both safe and delicious. Take the step toward better hydration today—it’s an investment in your health and future!