Tone It Up: How Much Water Should I Drink?

Tone It Up: How Much Water Should I Drink?



This story is from our partner, Tone It Up! We’ll be sharing Tone It Up’s best fitness and healthy living tips. Today’s post is all about how much water you should really be drinking in a day:

Tone It Up: How Much Water Should I Drink?
Hey everyone, it’s Katrina and Karena here from Tone It Up! Today we have a little challenge for you. We want you to try to drink half your body weight in ounces of water (at least) throughout the day for the next 8 weeks! Here’s why this is so important…

Water increases your metabolism.

Your body is made up almost entirely of water. It’s hard to believe, but everything in your body is floating in a water-based suspension. Also, many of our bodily functions require water in some part of their equation to function properly. In this case, we are going to talk about the liver…

Water cleans out your system.

The liver is an amazing organ. Of its many functions, one is to take released body fat and break it down for use as energy (a process called lipolysis). However, when hydration levels get as low as 80 percent, the liver and kidneys have a difficult time functioning and filtering all that thickened blood. Since kidney function trumps liver function on the task-list of sustaining life, the amazing liver does what it can to take over for the kidneys. Wow, we are sure glad that is the case, otherwise we would all be in some serious trouble! If the liver isn’t able to do its job, our bodies cannot break down fat and use it for energy at the rate in which we need it to. Let’s just say that is not good for your body fat percentage.

In order for proper diet and exercise to be truly effective, you’ll need to maintain a proper hydration level so that the body fat released into the bloodstream can be broken up into proteins. You want these fat cells to be broken up into proteins because those are the building blocks of muscle! It’s a simple equation…more water equals less fat and more muscle.

How much water is enough?

Water increases your metabolism so much that if you’re chronically dehydrated, it can mean up to an 8-pound weight gain or more per year. No wonder weight creeps on! Your challenge is to drink at least half your body weight in ounces of water per day. For example, someone who weights 150 pounds should be drinking 75 ounces of water a day. This doesn’t mean all at once, it means throughout the whole day.

We can all mistake thirst for hunger too, which leads to eating more unnecessary calories, so it’s important to always have water handy. Get that calendar out and mark it down to remind yourself!

Can you do the water challenge?

Let us know if you have any tricks for staying hydrated in the comments below!

XO Team LC

P.S. If you liked this post, be sure to check out Tone It Up for more fitness tips from Katrina and Karena.

Photo: Tone It Up
Categories: Get Fit, Health
Share This
  • Chelsea Casher

    The amount of water I’ll need is almost embarrassing. I admittedly only drink water at bedtime, and I seem to be extremely thirsty then, and per this article, obviously I’m dehydrated. Yes, I’ll be starting the water challenge tomorrow first thing! I am slowly getting caffeine out of my system, too, so this will help a ton!

  • kjandersen11

    Thanks for the reminder! I def need to increase my water intake. I

  • Cassie Bananas

    wow, this is really informative. id always heard it was important to drink lots of water, but never knew why, so I didnt make it a priority. now i definitely will!!!

  • Stacie

    Are you doing math I don’t understand, or is there a typo? 150/2 is 75, right?
    I know it’s not a big difference, but I just wanna make sure I understand.

  • Michelle V

    If you ever had a kidney stone you will never again want one (people say worse pain then childbirth) and water helps protect you from those! Some things I do to make my water more interesting:

  • Franci Gire

    Slowly but surely I’ve been increasing how much water I drink daily so its not overwhelming. I would add cucumbers to my water to make it more tasty!


  • Melina Kunze

    This was very informative. I’m starting the challenge today!

  • My Style Diary

    I love the tone it up girls! They share great knowledge and work out ideas. :)
    Water and tea are basically the only things I drink throughout the day so I’m definitely taking on the water challenge! Hopefully I can reach my goals then..

  • Harmony

    good tips I am inspired to drink more water now

  • Harmony

    you are right Stacie!

  • Deana Toussi

    A couple of months ago, my roommate and I have started our own “”Nalgene”” challenge – drink a certain number of ounces by certain times of the day. Our water bottles are labeled and filled to the top, and we’ll try to drink at least 16oz every 2-3 hours for a total of at least 64oz by the end of the night. Labeling the water bottle with the hour of which we should have drank helps keeping you on top of this as well. But once this becomes a habit, I don’t have to think about it anymore and my body actually feels off when I haven’t drank enough water that day. Great challenge!

  • Deanne Castro

    I need to do this! Thanks for the tips! :)

    Need more fashion and beauty tips? Check out my blog: Today’s post: Tips & Tricks On How To Tame Your Mane

    Follow me on Twitter & Instagram @MyFash Avenue


  • Deanne Castro

    I need to do this! Thanks for the tips! :)

    Need more fashion and beauty tips? Check out my blog: Today’s post: Tips & Tricks On How To Tame Your Mane

    Follow me on Twitter & Instagram @MyFash Avenue


  • Lindsay Adams

    Is it possible to drink too much water?

  • Kaitlin Ostrowski

    I’ve heard a glass of warm water with a little honey and lemon does wonders for digestion! (Thanks, mom).

  • arin

    I try to drink one bottle (16oz) between each meal. It makes it really easy to keep track of how many I drink and also if I dink 5 bottles, I hit at least 80oz.

  • Rachel

    I am never drinking enough water! So after reading this I am taking the challenge!


  • Dazzlerama24

    Hey Dolls I am so glad that you Love LC too!! I’m trying to make it to 100 subscribers on YouTube so your follow is very important to me! if there is any way that you can spread the news on my channel to friends I would love love love that! Thanks again so much! Have a great day!! Dazzlerama24 Check it out please!! :)

  • Stacie

    Thanks Harmony!

  • tangerine3000

    I always wondered how much I should drink at one time. I tend to down it all at one time, but I know that’s not effective…

  • Sunflower85

    I keep my 32 oz. re-usable water bottle on my desk and when I think I am getting hungry before lunchtime or after breakfast I start drinking water keeps me hydrated and reminds me to drink water throughout the day!

  • megan magers

    i always get so mad at myself when i go to bed knowing i didnt drink enough water for the day, especially on days i work out–its always important to drink extra (but how much extra??)–because i can really feel the effects, the fatigue and false hunger etc. but, i have my reusable 32 oz bpa free bottle that i take wherever i go and know i need to drink at least two a day! so helpful to have, even for the environments sake! Of course, ive found its even easier to drink lots of water if you have a straw so they have reusable cups as well xo

  • Ashley

    I already do this!! Water is so important :)

  • Kelby Peachey

    Excellent points. People think I’m weird that I carry a water bottle with me everywhere, but if I don’t, I never drink the quantity I need. It’s one of the first things I bought when I moved from Denver to Boston. :)

    I also set reminders on my calendar to go off to remind me to drink water and snacks too. It helps!


  • Becca2894

    Being in college I find it difficult to drink enough water each day, but I found if I carry my water bottle around with me all day I drink all the water quicker so I do not have to carry the bottle around anymore. But then I fill it up again. It’s a bit of a vicious circle but I has helped me a lot!

  • Mrs.Bagai

    Thanks for the reminder ladies:) This works for me , I am at home during the day…I leave a glass next to the kitchen sink(yes, I drink tap water) and when ever I am walk into the kitchen I down a glass of water. Simple but it works for me!

  • Anna

    I have found that drinking out of the camel back water bottles have made it so much easier. I could drink 3 full bottles within a few hours!

  • Diamenrose

    I love this post :) Drinking a lot of water has belonged to my new years resolutions since i used to be really lazy with drinking water. However now i have water nearly always standing on my working desk.
    whenever i do some research on websites and open some tabs i have to drink water (this is my rule) and i have to say i am doing good :). Also i feel much better (active).

  • KMitchell

    Invest in a 32 oz Bobble ! It has a filter in the cap that lasts for 3 months, and is eco (and wallet) friendly. It’s great when you’re on the go since you can iust use water from the tap. Drink 2-3 bottles a day and you’re set for your daily water intake.

  • Monica_in_Heels
  • torimcp

    In the ‘Get Fit Quick Plan’ post, it says to drink your full weight in ounces of water everyday. Is that the better option for getting in shape more quickly, and the above is a more attainable daily goal? Or would you recommend one over the other?

  • Caitlin Harbison

    This is a great idea; however, anyone following this plan should be very careful about how much they consume throughout a period of time. Read this medical article for more information about how much and how often to drink throughout the day.

  • Caitlin Harbison

    VERY possible!!! Everyone must follow this with caution. Read my post about the dangers of drinking too much water too fast!

  • AnselSf

    My two tips are really simple:
    1: If you really dislike the flavor of water, (or lack thereof) you can always add a twist of lemon, so it changes a bit.
    2: Bottle it up! If you always have a bottle of water in hand, it is harder to forget to drink it, so I always do this.

  • Leanne

    I haven’t been drinking enough. Thanks for making me take note of this!

    Love from South Africa

  • Lenka

    I always have my re-usable water bottle with me so I’m drinking water all day.

    • BeingaGirl

      Me too. It`s so helpful not having to carry a cup everywhere or getting another cup each time I need to drink. If I have my reusable water bottle with me, I can take it anywhere without worrying whether it`ll spill.

  • Katy Allaire

    I’ll be participating in this challenge to make sure I am getting enough water! Plus, I’ll be posting my progress on my blog.

  • Paulina Mo

    you don’t need to ask me twice! Water is so important, so doing this!

    my fashion blog:

  • Brynn Andre

    Great tips. How much water to drink. Half your body weight in ounces.

  • xitlaliC

    I love drinking water, my doctor recommended I drink 2 liters a day (no idea how much that is in gallons) anyways when I don’t drink as much I start to break out. so I get back in track again :)

  • Bri

    Wow, this is a serious reality check! Thanks for the advice!

  • Taryn Gavin

    Hello all, my name is Taryn Gavin i am proud to say I am a TIU member :) staying hydrated is key to your success in being healthy. I love the ways we add fruit to all of our waters! Freeze fruit and use them as ice cubes, not only does it keep your drinks cold but it also adds a little color too! I probably drink half of what my recommended amount is by noon and continue to drink water all day!! Staying refreshed makes me feel better during my workouts as well! It all works together for a well balanced healthy lifestyle.

  • NidLid

    I always drink water between meals! It helps keeps you hydrated and boosts your metabolism!

    I would love it if you guys checked out my fashion/beauty blog! :)

  • Emily

    I’m still in school and i try to drink at least half of a bottle every period. My coach says i need to be drinking more than 3 bottles of water everyday or else i won’t perform my best.

    I also have a really cute water bottle with one of the squishy tops that you drink out of, and i feel like that makes it easier to drink the water which doesn’t taste so great to me.

  • Hales

    sometimes, for whatever reason, i have a hard time drinking a ton of water because i get nauseous or i want flavor! when this happens, i add a green tea bag, lemon, and a little honey, and sometimes even add a fruit tea bag. green tea is great for you and you still get your full glass of water, with more flavor! Xx

  • Fop Gurung

    wow! thanks for sharing it.

  • kriss

    Typically its recommended to drink half of your body weight in oz, for example if you weigh 140lbs, you should drink at least 70oz of water. If you have an iPhone there are plenty of apps that help you keep track of your water intake. Here is one that is simple to use called WaterMinder, it reminds and allows you to log your drank water to make sure you drink enough. Hope this helps!

  • Christine Bishop

    Starting the water challenge tomorrow!!!!

  • Milli

    lol thats gonna be really hard! :)

  • KO James

    just started using the water app its amazing right on down to the reminder if you don’t update in too long, we all can do better with a little reminder of the big picture

  • shelby

    I just bought a 2.2 liter BPA free water bottle online its like 10 bucks.. I fill it up with filtered water and the juice of a few lemons and keep it with me all day. Its easy to see how much water I have had to drink and or need to drink by the time I go to bed.

  • EJ⚾❤

    I am extremely competitive so I always set a goal to have my camelbak empty by a certain time. I can’t stand to lose so I always have to have that 24oz gone. It’s made it extremely easy to reach my water consumption goal. Also I know if I guzzle it all at once then I’ll spend the next hour running back and forth to the bathroom so I just know to continually drink and be steady! Slow and steady win the race!!

  • Alana Barton

    I personally use one of the PINK brand water bottles from VS, and I go through about four refills a day. Once you get into the habit of drinking the amount of water you should be drinking, you will feel almost like you are dying when you don’t. Love H2O :)

  • Rachael

    Half my body weight is 4stone which equals to 896onces which then equals 26.5litres of water a day, that’s highly impossible to drink that much water in a day

    • Ami

      You calculate your body by pounds, not ounces. If you’re 8 stone, you’re 112 pounds. Which means you need to drink 56 ounces of water a day

  • Laura Slazinik

    I put a sticky note on my water cup at work and mark every time I refill it until I reach my goal for the day. It helps me keep a visual reminder of how much I’ve actually consumed and how much more I have to go :) seems a little dumb but it helps me!

    • Chris B

      There’s also an App on your phone that you can download, called Daily Water. It keeps track of how much water you consume on a daily basis and an easy way to keep track! You should check it out, it’s great!

  • Meghann

    I drink essentia water which is a purified 100% alkilined water and is 9.5 ph balanced!! The body actually accumulates much better then normal tap or bottled water and hydrates at a much deeper level! It comes in 1.5 litter bottles so I drink 1.5 a day and that way I know I am hydrated to the fullest :) thanks for the great advice

  • Ashley Anne Schjoneman

    Love these! Thank you :) I have a Contigo water bottle (24 oz) and I love it. I try to drink 3 a day if possible!

  • Bananafernando

    I drink so much more water than that… Honestly, I don’t think that’s enough…

    • Maggie Fair

      I agree. I stopped drinking soda (for the most part) a few years ago and got into the habit of drinking water all day. I weigh between 120 and 130 pounds and I easily drink three of my Camelbak bottles a day, which I believe is 25oz. Usually at least two during the day at work, one during a workout, plus whatever I drink at home with breakfast and dinner.

  • Tara

    I’m going to try it!

  • Cassie

    I love flavoured water, and also carbonated water. It helps to keep my tastebuds interested in something other than the plain taste of tap water. :)


  • Ana

    I only need to drink 62oz of water a day, but because I’m motivated to shred some pounds I have been drinking a gallon (128oz) of water per day. So far It has been working with my workout regime and I’ve had people compliment me on my “radiant” skin and glossy hair! (:

  • UnitedStatesofChic

    Thanks for motivating me to drink more!

  • Greta

    Whoah! I’m in Australia so I had to do a heap of calculations but I figured out I have to drink one and a half litres of water a day! Definitely gonna start doing this

    • sally

      haha. that’s not enough, unless your completely inactive. I drink 3-4 litres a day.

  • JaneMD

    The fat (adipose) is broken down into fatty acids not protiens. Not trying to be a jerk, it’s a simple mistake that I thought perhaps some people would like to know.

  • OhBoy

    Although drinking adequate water daily is paramount, anyone who legitimately believes that fat is broken down into protein should review basic human biochemistry…

  • Carigan

    84 oz a day.
    Time for me to get another water bottle

  • Lauren

    I recently got home done with bootcamp and while I was there we had to drink two full glasses of water with each meal. It was a 12 oz. cup so that’s at least 72 oz. That’s over half my body weight already. With another glass or two throughout the day, this could easily work for most.

  • Candace

    I drink a large class of water every time I use the restroom. The more I drink, the more I go….So in turn, I drink more. You get the picture. I also try to have a mug of water with me at work. I tend to want to snack if I don’t have the water at my fingertips.

  • Bonjourvieve

    FYI, Drinking half your body weight is a myth. It turns out that the old “eight 8oz. glasses of water a day” type of rule originated from a misreading of a 1945 recommendation from the Food and Nutrition Board — and over the next five decades, just kind of became accepted wisdom. A newer research study of theirs from 2004 indicates that we actually get our hydration from a bunch of different things (like our food), and should rather adapt our daily water consumption based on our thirst, along with our basic gut instincts.

    • Greg

      FYI, Anybody claiming you don’t need to drink at LEAST 64oz a day is an idiot. Breathing alone uses up to 64oz a day, so 64oz should be your very minimum.

  • jupiter

    I weigh 282 lbs…and half of that is 141 ounces…which is almost 4.5 L…I can barely drink 3 L per day… I don’t think I’ll be able to complete this challenge. :(

  • Lizzie

    I reccomend keeping a half-gallon jug filled with ice water. Half the time you don’t drink water is because it’s not a convinient time to refill. This allows you to refill less and have cold water all day.

  • Julie

    I really don’t like water at all, but try to drink 1/2 my weight in water daily because it so good for you.

  • Emily

    I feel so much better when I’m drinking a lot of water! It can be hard to drink the full recommended amount, but I find that if I drink tons in the morning, it’s a great time to get a lot down the hatch 😉

  • Dave Puyoles Andrade

    i make exercise 4 times(4 times 15 min) a day, the thing i do is drink 5 cups of water after each exercise then when eating i drink 3 cups before the meal and 2 cups after the meal



for a front-row VIP pass to all things lovely and chic. Sign up today for exclusive tips straight from Lauren, a chance to win monthly giveaways, and so much more.

sign up