How Much Fluid Do You Really Need a Day? It May be More than You Realize

How Much Fluid Do You Really Need a Day? It May be More than You Realize
During the summer months, it's important that you stay hydrated especially in tropical climates. But, how much fluid do you need to intake a day? It varies based on your size, your activity level, and condition of health, according to experts at the Mayo Clinic

Fruits and Vegetables can help you get your daily required fluids.

In a tropical climate for a moderately active 140-pound person, this daily intake chart estimates a person needs about 102.8 ounces of fluid a day. But, what about a sedentary person in a tropical climate who stays indoors all day and weighs the same 140 pounds. The estimate is about 86 ounces of fluid. The bottom line, our bodies need hydration and without hydration, our bodies also cannot metabolize fat well. Water is needed to make sure our organs run properly and to remove toxins. 

Calculate your fluid intake here  with this chart from. Another rule of thumb to learn your fluid intake is to multiply your weight by 67 percent. For every 30-minutes of exercise, it is recommended to add an additional 12 ounces of fluid to your day. 

It's simple. The more you weigh. The more you need to get in your daily fluids. How do you get these fluids? Drinking water is a great bet, but drinking 102 fluid ounces may be challenging.  Luckily, we get much of our needed fluids in our diet, about 20 percent on a daily basis. 

The following foods are 90 percent water by weight and are great for getting extra water through meals. 

Top Foods that Help You Get your Daily Ounces of  Fluids

Drink water with your meals, fresh fruits, and vegetables or maybe even a nice salad and you'll be getting your fluids easily. 

Are you getting fluid with your morning cup of java? According to the Mayo Clinic, the answer is yes. 

 "Beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available."


Flavor your water with fresh fruit.  These natural water fruit-infused recipes will help you keep stay dehydrated. 

Flavor your water with Young Living Vitality Oils. Young Living's Vitality Essential Oils have dietary health benefits. It's part of the company's new Culinary Cooking/Diet Collection and is the only brand with a line marketed for ingestion because of the company's seed to seal label, and purity of its distillation process. 

Young Living's Vitality Dietary Essential Oils are a good healthy cost-effective to flavor your water

Using the oils are healthier than the canned and bottled version of flavored water that you buy in a grocery store, which may have flavors made up in a lab. It's also a money-saver. One 5ML bottle of Orange Vitality Dietary Essential Oil is $7.89 retail price and has 85 drops. You only need one drop of Vitality essential oil per 20 ounces of water for a fabulous drink and you can even add extra orange slices for flavor. That's just  $7.89 for 1700 fluid ounces of water. Twenty-Four cans of lemon-flavored LaCroix will cost around 87 cents a can without the natural health benefits one gets from the Vitality line. 

If you drink just three cans a day of LaCroix, that is $2.60 a day. In four days, you will have spent more on just 144 fluid ounces of water than the entire cost of the Orange Vitality Essential Oil. With the Vitality oil, you still 1,556 fluid ounces to drink. 

The Vitality line also works well in 8 fluid ounces of sparkling water.  The downside of sparkling water is that it can cause bloating and gas. 

For another healthy hydrating twist, squeeze some lemons and have some lemonade with honey and lavender. 

Recipe for Honey-Lavender Lemonade

Honey-Lavender Lemonade


  • 6 lemons, juiced
  • 1 lime, juiced
  • ½ cup honey
  • 2 drops Lavender Vitality essential oil
  • Ice water, about 10 cups
  • Lavender sprigs, optional


  1. Combine lemon juice, lime juice, honey, and Lavender Vitality in a large glass pitcher.
  2. Add water to taste.
  3. Stir until well mixed.
  4. Garnish with sprigs of lavender.


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