How Much Water Should You Drink Daily? The Earth Diet Guide to Hydration, Electrolytes & Minerals

By Liana Werner-Gray

How much water should you actually drink every day?

This is one of the questions I get asked most often, and I love sharing a simple guideline that I’ve used for years: drink approximately half your body weight in ounces of water each day.

For example, if you weigh 140 pounds, aim for approximately 70 ounces of water daily. If you weigh 160 pounds, that would be approximately 80 ounces, or 2.4 litres.

When I worked in New York City for seven years at Complete Wellness NYC, I had the opportunity to work alongside Dr. Dana Cohen, a respected integrative medicine physician. I remember asking her how much water she recommended her patients drink each day, and she shared this simple body-weight formula with me.

I love this approach because it gives people an easy number to work toward without making wellness complicated.

How to Calculate Your Daily Water Intake

Here’s how to calculate your daily hydration goal:

• 120 pounds: 60 ounces = 7.5 cups = 1.77 litres

• 140 pounds: 70 ounces = 8.75 cups = 2.07 litres

• 160 pounds: 80 ounces = 10 cups = 2.37 litres

• 180 pounds: 90 ounces = 11.25 cups = 2.66 litres

• 200 pounds: 100 ounces = 12.5 cups = 2.96 litres

Simply divide your body weight in pounds by two. That gives you a suggested number of fluid ounces per day. Divide that number by eight to calculate approximately how many standard 8-ounce cups it equals.

While this formula has not been scientifically established as a universal hydration requirement, it’s a practical starting point. Your individual needs can vary depending on your activity level, how much you sweat, the climate you live in, your diet, pregnancy or breastfeeding, and your overall health.

The National Academies of Sciences recommends an adequate total daily water intake of approximately 2.7 litres for adult women and 3.7 litres for adult men, including water from food and beverages. Meaning not just from water! Food like fruits and vegetables contain water as well. More on that soon.  

The European Food Safety Authority recommends approximately 2 litres of total water daily for adult women and 2.5 litres for adult men under moderate conditions.

These are general reference values, not strict targets for every person. 

I like having a simple number to work from because it makes hydration easy. I know roughly what I’m aiming for, and then I adjust based on what my body needs.

Another natural health educator whose teachings I have followed is Barbara O’Neill, a widely followed Australian speaker who is highly regarded by many in the natural wellness community.

Barbara recommends drinking approximately 2 litres (68 US fluid ounces) of water daily, equivalent to eight 250 mL glasses or four 500 mL water bottles.

She encourages drinking water gradually throughout the day rather than consuming large quantities all at once.

I appreciate her emphasis on developing consistent daily hydration habits.

For me, the takeaway is simple: make hydration a regular part of your day.

And especially as we move into fall, I think this is worth paying attention to.

Schedules get busier. School starts. Work picks up. Travel, holidays, and social events fill the calendar. We can become so focused on everything we need to get done that we forget something as simple as drinking enough water.

Why Hydration Matters

Water is essential to the body.

It helps regulate temperature, supports digestion, transports nutrients, maintains circulation, lubricates joints, and helps the kidneys remove waste.

Proper hydration is also important for physical performance, concentration, and normal muscle function.

Research has found that dehydration can negatively affect exercise performance, particularly during longer periods of activity or exercise in hot environments.

A systematic review and meta-analysis published in Sports Medicine - Open examined the effects of fluid replacement following dehydration on subsequent athletic and cognitive performance.

Research has also investigated whether hydration status influences executive function, including attention, working memory, and decision-making. Findings vary, but maintaining adequate hydration supports normal physiological function.

Your brain and nervous system depend on proper fluid and electrolyte balance.

And this brings me to something I think is just as important to understand as drinking enough water:

Minerals and electrolytes!

It’s Not Just About Water — How Electrolytes Can Help Us

Electrolytes are minerals that carry an electrical charge in the body.

They include sodium, potassium, magnesium, chloride, and calcium.

These minerals play essential roles in several important functions:

• Fluid balance: Electrolytes help regulate the movement and distribution of water throughout the body.

• Nerve communication: Sodium and potassium are essential for transmitting electrical signals between nerve cells.

• Muscle function: Electrolytes help muscles contract and relax normally.

• Heart function: Proper electrolyte balance supports the electrical signals that regulate the heartbeat.

• Physical performance: Replacing electrolytes lost through heavy sweating can help maintain normal muscle and nerve function during prolonged activity.

• Cellular health: Electrolytes help maintain the conditions our cells need to function properly.

This is why I love thinking about hydration as water plus minerals, rather than simply trying to drink as much water as possible.

When we sweat, we lose both water and electrolytes, particularly sodium and chloride.

If you’re exercising, sweating heavily, spending time outside in hot weather, or having a particularly active day, you may have greater fluid and electrolyte needs.

For most everyday activities, a balanced diet and plain water are sufficient. But during prolonged exercise or substantial sweating, replacing electrolytes can be especially helpful.

And I think this is particularly relevant during stressful seasons of life.

Stress isn’t something you can fix with an electrolyte drink. But when life gets busy, supporting the basics — hydration, nourishment, minerals, sleep, and movement — is an important part of taking care of yourself.

I’ve always believed that the little things we do consistently can make a big difference.

Why I Add Salt

One of the simplest ways to obtain electrolytes is through salt.

Sodium is an essential mineral involved in fluid balance, nerve function, and muscle function. Table salt and natural sea salts contain sodium and chloride, which are both electrolytes.

Even a small pinch of salt under the tongue provides sodium and chloride once it dissolves in saliva.

However, placing salt under your tongue doesn’t provide any proven special hydration advantage over consuming salt in food or a beverage.

You can also make a homemade electrolyte drink by mixing water with a little salt and fresh lemon or lime. It can be a tasty option, particularly when you need to replace sodium lost through heavy sweating.

I personally love using Redmond Real Salt because it is an unrefined salt that contains over 60 naturally occurring trace minerals.

My Go-To Electrolytes: Redmond Re-Lyte Hydration

Another option I love is Redmond Re-Lyte Hydration.

Re-Lyte combines electrolytes, including sodium, potassium, magnesium, and calcium, with Redmond Real Salt.

It’s a convenient way to get several essential electrolytes in one drink when extra electrolyte replacement is appropriate.

And sometimes it’s simply more enjoyable to drink something with a delicious flavour!

Some of my favourite Re-Lyte flavours include:

• Strawberry Lemonade

• Mango

• Mixed Berry

• Lemon Lime

• Piña Colada

• Watermelon Lime

• Unflavored

I especially love that there’s a variety pack because you can try different flavours instead of committing to just one.

How I Use Redmond Re-Lyte

I mix Re-Lyte into filtered water according to the package instructions and keep it simple.

I can throw a stick pack into my purse, gym bag, or suitcase and have electrolytes ready whenever I need them.

It’s convenient for camping trips, holidays, getaways, travel days, and workouts. They are especially helpful on a flight which can be so dehydrating. I love to drink them on the plane so I am fresh and hydrated when I land. 

I particularly like having an electrolyte drink before a workout when I expect to sweat heavily.

For me, Re-Lyte is one of those simple products that makes hydration more convenient and enjoyable.

Where to Buy Redmond Re-Lyte

Shop Redmond Re-Lyte Variety Packs here! Use code LIANA for 15% off.

You can also find Redmond Re-Lyte on Amazon: here! Use code LIANA15 for 15% off.

I always encourage supporting the businesses and brands you love by purchasing directly from them whenever possible.

When we purchase directly, we can help support the people and businesses behind the products we enjoy.

That said, I completely understand the convenience of Amazon, especially when you’re ordering several products at once or need quick delivery.

Choose whichever option works best for you! Please use my links and coupon codes when you can as it supports me and blesses my business so that I can keep writing articles like this and helping as many people as possible while I’m alive and breathing.  

Do Fresh Juices and Smoothies Count Toward Daily Water Intake?

Absolutely!

One of the most common misconceptions about hydration is that only plain water counts.

In reality, our bodies also obtain water from beverages and the foods we eat.

On The Earth Diet, I love incorporating fresh, organic, water-rich foods and beverages into my daily routine.

Here’s what counts toward hydration:

Fresh green juice: Freshly pressed vegetable juice contains mostly water, along with vitamins, minerals, and beneficial plant compounds.

Fruit and vegetable smoothies: Smoothies contribute to hydration while also providing fibre and nutrients from whole fruits and vegetables.

Coconut water: Coconut water contributes to hydration and naturally provides electrolytes, particularly potassium.

Herbal teas: Chamomile, peppermint, ginger, and other herbal teas all contribute to daily fluid intake.

Organic coffee: Coffee also counts toward hydration. Although caffeine has a mild diuretic effect, moderate coffee consumption still contributes to your daily fluid needs.

Water-rich fruits and vegetables: Watermelon, cucumber, celery, oranges, strawberries, lettuce, zucchini, and leafy greens all contain significant amounts of water.

One important distinction is that a 16-ounce smoothie doesn’t necessarily provide 16 ounces of actual water because some of its volume comes from fibre, pulp, and other nutrients.

However, the water it contains still contributes to your daily hydration needs.

If your personal goal is to drink 2 litres of plain drinking water, juices and smoothies are additional beverages rather than plain water.

But if your goal is 2 litres of total water intake, the water contained in those beverages counts.

The National Academies of Sciences confirms that total water intake includes drinking water, other beverages, and moisture obtained from food.

This is one of the reasons I love eating plenty of fresh, organic fruits and vegetables. They nourish the body while contributing to hydration.

Eat Your Water! How Much Water Is in Fruits and Vegetables?

Did you know that many fruits and vegetables are made up of more than 90% water?

Watermelon is approximately 92% water, cucumber is 95%, celery is 95%, and strawberries are 91%!

This means that every time you enjoy fresh fruits and vegetables, you’re also contributing to your body’s daily hydration.

Here’s approximately how much actual water you get from eating one cup of each fruit or vegetable:

These are approximate estimates based on typical USDA serving weights and water percentages. Water percentage refers to weight, not volume. One US measuring cup is approximately 237 mL or 8 US fluid ounces. Actual amounts vary depending on variety, ripeness, preparation, and how tightly the cup is filled.

For example, eating one cup of diced watermelon provides approximately 139 mL (4.7 fluid ounces) of actual water, equivalent to a little more than half a cup of drinking water.

And one cup of chopped tomatoes provides approximately 170 mL (5.8 fluid ounces) of water!

This is why I love encouraging people to eat their water.

Fresh, organic fruits and vegetables contribute to daily hydration while providing fibre, vitamins, minerals, and antioxidants.

On The Earth Diet, hydration can be simple and delicious. Drink your water, enjoy your fresh juices and smoothies, and eat plenty of colourful, water-rich fruits and vegetables throughout the day.

Reference: USDA FoodData Central — https://fdc.nal.usda.gov/

Should You Drink Water With Meals?

One of my personal Earth Diet hydration habits is to drink most of my water between meals rather than automatically drinking large glasses of water while eating.

Drinking water with food can temporarily dilute stomach acid by increasing the amount of fluid in the stomach.

However, the stomach naturally regulates its acidity during digestion, and research does not show that normal amounts of water with meals interfere with healthy digestion or nutrient absorption.

I prefer to drink most of my water between meals and focus on eating slowly, chewing thoroughly, and enjoying my food.

I don’t believe we need to automatically drink large glasses of water with every meal.

But if you’re thirsty while eating, absolutely drink water!

The goal is mindful hydration, not unnecessary restriction.

A Day of Hydration on The Earth Diet

Here’s an example of what a full day of natural hydration can look like for someone weighing 160 pounds and using the popular half-your-body-weight-in-ounces guideline.

That would be approximately 80 ounces (2.4 litres) of beverages throughout the day.

This routine includes warm lemon and chlorophyll water, fresh organic green juice, coffee or tea, water-rich fruits and vegetables, a pre-workout electrolyte drink, and filtered water.

7:00 AM — Start Your Morning With Warm Lemon & Chlorophyll Water

Begin your day with 12 ounces of warm filtered water, freshly squeezed organic lemon juice, and liquid chlorophyll according to the product’s recommended serving size.

This is one of my favourite morning practices.

After sleeping all night, drinking water is a refreshing way to replenish fluids and begin the day with intention.

Lemon adds flavour and a little vitamin C, while chlorophyll makes this a signature Earth Diet wellness ritual.

Hydration: 12 ounces

9:00 AM — Fresh Organic Green Juice

Enjoy 12 ounces of freshly pressed organic green juice.

My favourite combination includes cucumber, celery, lemon, ginger and broccoli sprouts. 

These ingredients naturally contain water, vitamins, minerals, and beneficial plant compounds.

Fresh green juice is a delicious way to increase your vegetable intake while contributing to daily hydration.

Hydration: 12 ounces

10:30 AM — Organic Coffee or Herbal Tea

Enjoy an 8-ounce cup of organic coffee, green tea, or herbal tea.

I love that we can enjoy our favourite morning beverages while still supporting hydration.

Coffee and tea contribute to daily fluid intake, so you don’t need to automatically exclude them from your hydration routine.

Hydration: 8 ounces

12:30 PM — Eat Your Water!

For lunch, enjoy a colourful organic salad filled with cucumber, tomatoes, leafy greens, celery, and avocado.

You can also include hydrating fruits such as watermelon, strawberries, and oranges throughout the day.

These foods naturally provide water along with fibre, antioxidants, vitamins, and minerals.

I like drinking most of my water between meals rather than automatically having large amounts with food. However, if you’re thirsty during lunch, drink water as needed.

Hydration: Additional water naturally obtained from food.

3:30 PM — Pre-Workout Electrolyte Drink

Before your workout, enjoy an electrolyte drink.

You can make a simple homemade version using coconut water and a squeeze of fresh organic lime.

For prolonged, sweaty exercise, a small amount of salt can provide sodium, although the appropriate amount depends on your individual needs.

Or, for convenience, mix Redmond Re-Lyte into filtered water according to the package directions.

I love Re-Lyte because it provides several electrolytes and comes in delicious flavours.

Electrolyte replacement may be particularly useful before or after prolonged exercise, heavy sweating, or activity in hot weather.

For this example, we’re counting an 8-ounce portion of a prepared electrolyte beverage toward the day’s fluid intake. Follow the product’s mixing instructions for the appropriate serving and water volume.

Hydration: 8 ounces

4:30 PM — Rehydrate After Exercise

After your workout, enjoy 16 ounces of filtered water, adjusting according to your thirst, exercise intensity, and sweat loss.

Physical activity increases fluid loss through sweating, making hydration especially important for maintaining normal body temperature and physical performance.

Hydration: 16 ounces

6:00 PM — Hydrate Before Dinner

Enjoy 12 ounces of filtered water approximately 30–60 minutes before dinner.

This is one way to spread your hydration throughout the day while following my preference for drinking most of my water between meals.

There’s no need to avoid drinking water at dinner if you’re thirsty.

Hydration: 12 ounces

6:30 PM — Enjoy a Hydrating Organic Dinner

Choose a nourishing dinner filled with organic vegetables.

Think roasted zucchini, steamed broccoli, leafy greens, cucumber salad, or a colourful vegetable bowl.

These foods naturally contain water and provide essential nutrients.

Take your time eating, chew thoroughly, and enjoy your meal mindfully.

Hydration: Additional water naturally obtained from vegetables.

8:00 PM — Evening Hydration

Finish your day with 12 ounces of filtered water if you’re thirsty.

You can also enjoy a calming caffeine-free herbal tea, such as chamomile or peppermint.

Adjust your evening fluid intake if drinking close to bedtime disrupts your sleep.

Hydration: 12 ounces

Your Daily Earth Diet Hydration Total

For someone weighing 160 pounds, here’s how the day adds up:

That’s approximately 2.4 litres of beverages, plus additional water obtained from fresh fruits and vegetables.

This example counts beverage volume rather than the precise water content of every drink. It is an illustrative routine, not a requirement to consume exactly 80 ounces.

Your hydration needs may be higher or lower depending on your body, climate, activity level, and overall health.

My Simple Daily Hydration Routine

When life gets busy, I like to keep hydration simple.

• Start the morning with warm lemon water and chlorophyll.
• Keep a reusable filtered-water bottle nearby.
• Use the half-your-body-weight-in-ounces guideline as a flexible starting point.
• Drink water regularly throughout the day rather than trying to consume it all at once.
• Enjoy fresh organic green juices and smoothies.
• Eat plenty of water-rich fruits and vegetables.
• Drink most of your water between meals if that’s comfortable for you.
• Include electrolytes when appropriate, particularly around prolonged exercise, heavy sweating, or hot weather.
• Pay attention to thirst, activity level, and how you’re feeling.

I don’t believe wellness needs to be complicated.

Sometimes the basics really are the most important.

Hydration During Busy Seasons

Fall is such a beautiful time of year, but it can also be an incredibly busy season.

As our schedules ramp up, I want to encourage you to keep coming back to the basics.

Drink your water.

Eat nourishing food.

Get your minerals. (Many people are mineral deficient which equates to lack of energy.) 

Move your body.

Sleep when you can.

And take a few moments to slow down and breathe.

Your body is constantly working for you, and giving it adequate fluids and essential minerals is one simple way to support it.

For me, hydration isn’t about forcing myself to drink a certain amount because someone told me I have to.

It’s about making hydration easy, consistent, natural, and enjoyable.

Start with your body-weight calculation as a general guide, adjust for your individual needs, and remember that water and minerals work together.

Whether you’re sipping warm lemon water in the morning, enjoying fresh green juice, eating organic watermelon, or mixing up a delicious Redmond Re-Lyte before a workout, these simple habits can become part of a nourishing daily routine.

That’s The Earth Diet approach I love.

Love,

Liana

This blog is sponsored by Redmond Re-Lyte Hydration

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Please use my links and coupon codes whenever possible as it blesses my business and supports me to get free health information to as many people as possible. 

Sponsored content disclosure: This article was created in partnership with Redmond Re-Lyte. The opinions expressed are my own.

References & Further Reading

Scientific Research on Hydration

1. National Academies of Sciences, Engineering, and Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
   https://nap.nationalacademies.org/catalog/10925/

2. European Food Safety Authority. (2010). Scientific Opinion on Dietary Reference Values for Water. EFSA Journal, 8(3), 1459.
   https://doi.org/10.2903/j.efsa.2010.1459

3. Fluid and Water Balance: A Scoping Review for the Nordic Nutrition Recommendations 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10710856/

4. McCartney, D., Desbrow, B., & Irwin, C. (2017). The Effect of Fluid Intake Following Dehydration on Subsequent Athletic and Cognitive Performance: A Systematic Review and Meta-analysis. Sports Medicine - Open, 3, 13.
   https://pubmed.ncbi.nlm.nih.gov/28316054/

5. Katz, B., Airaghi, K., & Davy, B. (2021). Does Hydration Status Influence Executive Function? A Systematic Review. Journal of the Academy of Nutrition and Dietetics, 121(7), 1284–1305.e1.
   https://pubmed.ncbi.nlm.nih.gov/33547031/

Digestion and Drinking Water With Meals

6. Mayo Clinic. Does Drinking Water During or After Meals Disturb Digestion? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348

Barbara O’Neill — Natural Health Education

7. Barbara O’Neill. Salt & Water — Lecture Transcript.
   https://singjupost.com/salt-water-barbara-oneill-full-transcript/

8. 12 Questions for Naturopath and Nutritionist Barbara O’Neill. Misty Mountain Health Retreat (2013). https://mistymountainhealthretreat.wordpress.com/2013/02/21/12-questions-for-naturopath-and-nutritionist-barbara-oneill/

Electrolyte Product Information

9. Redmond Re-Lyte Hydration — Product information and flavour selection. https://redmond.life/collections/re-lyte

Health disclaimer: This article is for general educational purposes and is not intended to diagnose, treat, cure, or prevent disease. Individual fluid and electrolyte needs vary. People with kidney disease, heart failure, high blood pressure, or conditions requiring sodium or fluid restrictions should consult their healthcare professional before increasing fluid or electrolyte intake.