Most people estimate that 8 cups of water per day is best for optimal health (and the clearest skin).

In reality most of us drink a lot less than this.

However, we know that everybody is very different when it comes to body composition and dietary needs.

So how much water do you really need?

Water Formula

If you want to know how much water you should be drinking, then follow this formula:

Step 1: Calculate weight in kg

Step 2: Divide weight by 30

The number you get is how much water you should be drinking in litres.

Ex. 54 kg / 30 = 1.8 L

Physical Activity

If you are an active person (particularly one who sweats a fair bit during your workout) you’ll want to add more water to the original number. Ditto if it’s just plain hot outside.

About 350mL per 30 minutes of exercise is sufficient.

Remember to also replenish minerals and electrolytes like potassium and sodium to maintain proper balance within the body.

Avoid Plastic

Avoid drinking water out of plastic bottles. Plastic contains xenoestrogens (fake estrogens) that leak into the water and can disrupt hormones.

If you are estrogen dominant or experience symptoms of PMS you’ll especially want to avoid the plastic.

Glass is best!

There is Water in Food Too…

Keep in mind that there is quite a bit of water in the fruits and vegetables that you are eating, so you don’t necessarily have to chug back cups and cups of pure water.

I also count herbal tea as cups of water, but beverages like juice and coffee can be dehydrating so keep that in mind.

You can use food to flavour your water if you aren’t a fan of the natural taste. Some yummy ones to try:

  • Lemon
  • Strawberry and lime
  • Blueberry and mint
  • Raspberry and lemon

Add in your favourites and make your own combo!

Healthy Skin, Healthy Colon

Our cells are made of a lot of water so if they become dehydrated it will show on your skin through dryness, dullness, and aging.

Water also hydrates your colon which is necessary to keep waste moving through the intestines and eliminated.

If your intestines are dehydrated then you are more likely to get constipated meaning the waste will sit and toxins will have an opportunity to be reabsorbed into the body.

Again if you have an issue with estrogen dominance you want to keep your bowels moving so estrogen is not reabsorbed and can’t mess with your skin.


Go have a cup of water now!

That’s one down for today.

Then over the next week, see if you can jot down how many cups you have per day so you can really see how much you’re getting (rather than just guessing).

If you aim to drink one cup of water every hour or so it makes it easier to hit your goal.

Samantha LahonenSamantha is a Registered Holistic Nutritionist and Yoga Instructor (200hr) currently working toward a diploma in Massage Therapy. She is also a former acne sufferer, and mentor in the Love Vitamin’s Naturally Clear Skin Academy.

Samantha has a passion for learning and for holistic healing through nutrition, movement, and mindfulness that she brings to her clients. Check out her wellness-based instagram @stretch_therapy.