How Much Water You Need to Drink in the Summer, According to Your Body Weight

It’s important to stay hydrated during any time of year, but especially during the summer.

And this will probably not surprise you (or anyone), but we’re not drinking enough water. During the summer, this can be especially dangerous given the higher temperatures and increased activity.

According to registered dietitian and nutritionist Lauren Minchen, the amount of water you need depends on your body weight. So, no, we don’t all need eight glasses a day to be properly hydrated.

“The exact amounts [of water] vary person to person, but 2 to 4 liters for active adults is a general target range to aim for to stay adequately hydrated, and your needs may vary in that range with changing outdoor temperatures,” Minchen told HuffPost.

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If you exercise a lot, your body is going to work harder to stay cool by sweating, so you need to hydrate even more.

Amy Shapiro, a registered dietitian, nutritionist, and founder of Real Nutrition NYC, told HuffPost, “It is important to replenish the water we lose when we sweat to prevent dehydration. One of the best ways to accomplish this is to drink water throughout the day and before you actually feel thirsty.”

Shapiro recommended drinking half your body weight in ounces of water. So, if you weigh 180 pounds, you should drink 90 ounces of water. If you’re 150 pounds, drink 75 ounces.

Both Shapiro and Minchen noted that people should also pay attention to the color of their urine for signs of dehydration. If it's any darker than the color of lemonade, it’s time to drink more water.

Some ways to stay hydrated, besides keeping your water bottle handy, include eating fruits and vegetables like watermelon, cucumbers, celery, broccoli, and spinach. You can also drink broths and teas. Seltzer and soda water, on the other hand, should be kept to a minimum, Minchen and Shapiro said.

Remember to drink up out there.