Challenge Tips

Calculate Your Water Intake Needs

So, how much water does a person need to drink each day? The answer: It depends. While you may have heard everyone should consume 8 8-ounce glasses, this may not be enough. Experts now suggest factoring in several variables, including:

• Your environment: If you live in a hot, humid, dry, or high-altitude area, your water requirements are higher than people who don’t.
• What you eat and drink: Does your diet include lots of caffeine, salt, or sugar? These ingredients can cause dehydration. You may need to compensate with extra water.
• Activity levels: Nurses who stand and walk a lot during their shifts require more than those who sit at a desk. Exercising also increases your need to hydrate.
• Your health: Some medical conditions, like diabetes, and certain medications may cause dehydration.

According to Healthline, males require around 124 ounces (15.5 cups), and females need around 92 ounces (11.5 cups) of water each day. You may try experimenting a bit to determine the exact amount of liquid your body requires for optimal focus, energy, performance, and mood. Once you have a personalized hydration target, you can set an actionable daily goal.

Your Action for Today

Set a goal to consume at least 124 ounces (for males) or 92 ounces (for females) of water. You may need to drink more if:

• Your urine is medium to dark yellow
• You still feel thirsty
• It’s hot, humid, dry, or you are in a high altitude
• You are exercising or very active

Once you’ve found your number, you have a custom-fit goal to reach each day. Setting a specific and measurable goal helps you stay motivated to stick with it.

Bonus Action: If you invited a partner to join you on Day 1, share your goals and commit to reaching them each day. Check in with a funny text or meme, or set up a chart in your break room to document your progress. Make it fun!

Join us on day 3 sneak peek: Discover tricks to make drinking water more enjoyable.

Missed day 1? Catch up here.

Find this helpful? Use the social media icons on this page to encourage a nurse friend or colleague to sign up for the challenge at hnhn.org/challenges.