How much water should i drink if i weigh 130?

Are you tired of hearing the same old advice about how much water to drink every day? Blah blah, eight glasses a day. Who even has time for that? If you’re like most people, hydration is probably the last thing on your mind until you’re already feeling parched. But did you know that staying hydrated can help with weight loss, digestion, and overall health? So read on to find out exactly how much water you should be drinking every day.

Understanding Hydration

Before we get into specific numbers, let’s talk about why hydration is important in the first place. Water is essential for our bodies to function properly: it helps regulate body temperature, cushions joints and organs, transports nutrients throughout the body, and removes waste products through urine (gross but true). It also plays a crucial role in maintaining blood pressure and cardiovascular health.

When we don’t drink enough water–which happens more often than not–we become dehydrated. This can manifest as thirst (duh), dry mouth or throat, fatigue or weakness, headaches, dark yellow urine, dizziness, or confusion. In severe cases dehydration can even lead to heat stroke or kidney failure.

So now that we’ve scared you sufficiently with all those horrible possibilities (joking) – let’s get down to brass tacks:

How Much Water Do You Actually Need?

The short answer is: it depends! There are lots of factors that affect how much water each person needs including age, sex, activity level, climate , diet, medications, pregnancy/breastfeeding…the list goes on!

But since this article’s title specifies “if i weigh 130,” let’s assume we’re talking about an average-sized woman who weighs around 130 pounds (59 kg). The Institute of Medicine recommends women consume at least 91 ounces (~2.7 liters) of water per day, while men should aim for 125 ounces (~3.7 liters) daily.

But hold on, before you grab your calculator and start chugging – these numbers aren’t set in stone! They’re just general guidelines based on average populations. Your specific needs could be higher or lower depending on various factors discussed below:


Older adults tend to have a reduced thirst response which can make it harder to stay hydrated – so they may need more water than younger folks even if they don’t feel as thirsty.


Men generally need more water than women since they have a higher percentage of muscle mass (which is made up mostly of water). This means their bodies require more hydration overall.

Activity level

Do you spend most of your day sitting at a desk? Or are you constantly running around chasing after kids/dogs/cats/life? Obviously the latter requires more energy (and therefore fluid) expenditure. If you’re active, aim for closer to 1 gallon (~4 liters)/day; if sedentary, scale back accordingly.


If you live somewhere hot/muggy/tropical/similarly sweaty it’s imperative that you get enough fluids throughout the day to replace what’s lost through sweat. Pro tip: keep drinking liquids until your pee turns pale yellow/white!


Believe it or not, some foods contain more H2O than others! For example fruits like strawberries, oranges, and melons have naturally high-water content as do veggies like celery, cucumbers, and lettuce . So if your diet is already full of hydrating fruits & veggies,you might not need quite as much liquid intake every day.

Some diets–like low-carb or keto –also increase urine output which means increasing fluid intake becomes important too so check with dietician before reducing adequate amount of carb-intake in your diet.


Some meds (like diuretics) increase urine production which means you need extra water just to stay at baseline hydration. Make sure you’re getting enough fluids if you’re taking these types of drugs, and always talk to your doc if you have any concerns about how they might be affecting your body’s hydration levels.

What If You Don’t Like Water?

Raise your hand if drinking plain ol’ water bores the crap out of you! Don’t worry,you don’t have to consume 2 liters of straight-up H20 every day. There are plenty of ways to hydrate that don’t involve chugging from a water bottle all day long – for example:

  • Infuse it with fruit/herbs/vegetables like lemon, mint, cucumbers, or berries
  • Add electrolyte tablets/powders (but watch out for added sugar)
  • Drink tea/coffee/seltzer/juice etc.

Fruit juices can spike up sudden sugar level in bloodstream so adding fibre-like seeds/crushed hard skins like apple/lime/muskmelon/orange peel could also keep things healthy while having juice. But unless deemed absolutely necessary by medical professionals,avoid alcohol because it actually dehydrates the body more than satisfies thirst.

Tips For Staying Hydrated

So now that we know exactly how much fluid our bodies need on a daily basis,let’s talk practical tips on making sure we hit those targets:

Carry A Reusable Bottle Everywhere

This one is simple but effective: invest in a good-quality reusable water bottle and carry it around with you everywhere – whether grocery shopping or neighbourhood jogging routine – anything helps right? Bottles made specifically for tracking how much fluid consumption/how much time till the next drink during workouts oftentimes makes users aware about amount consumed!

Set Reminders/Schedule Drinking Breaks in You Calendar

Got a busy schedule? No excuses! Set reminders on your phone or computer reminding you to drink water at regular intervals, Or add it in the calendar with intermittently spaced “drinking breaks./ Take few breathers and understand that small sips all through the day tend to benefit more than binging liters down before bedtime.

Use An App To Track Intake

There are plenty of apps (currently trending ones like WaterMinder, Halfway) out there designed specifically for tracking daily fluid intake. Some apps will even analyze your habits over time and suggest ways to improve your hydration based on sleep/other activity data coupled along with psychological study snippets now!

Eat More High-Water Foods

As mentioned earlier above, load up on foods naturally high in H2O. Not only do they count towards fluid requirements, they also come packed full of essential nutrients some vitamins/minerals required by human beings

When Should I Drink Fluid Before/During Exercise?

Fluid consumption during workouts is tricky because it’s influenced by various factors such as duration/intensity of exercise, sweat rate, environment weather conditions , etc.. Generally speaking our bodies best absorb bulk fluids 2-3 hours prior as well as right after exercise when muscles need most recovery/joint strengthening/% of losses due to sweat inducing activities could be restored thereby bettering performance while reducing chances prone dehydration . However if workouts exceed an hour intra-workout hydration becomes important too – so keep %hydration loss levels checked via urinalysis/blood counts/electrolyte testing !!

If you’re not sure how much fluid you should be drinking during exercise – whether cardio or resistance training — start with approximately 16 ounces (~500 ml) per every half-hour block with increments\decrements made by rising heartbeats/sweat output/gasping fatigue subjected periodically into consideration until individualized routine formed.


In conclusion, there’s no one-size-fits-all answer to “How much water should I drink?” But by understanding your body’s specific needs and taking steps to stay hydrated throughout the day, you’re well on your way to better health – with bonus benefits like improved digestion/ staving off headaches/or even clearer skin!

So let’s raise a glass (of H2O or otherwise) in honor of our bodies – which work hard every single day and deserve all the hydration they can get. Cheers!