Water intake based on weight: How can you calculate it? Certain conditions and factors necessitate increasing your daily water intake to avoid dehydration and its health risks. Examples include: Gender: Men need more water than women. It is recommended that men drink an average of 15.5 cups (about 3.7 liters) daily, while women need 11.5 cups (about 2.7 liters) daily. Weather and climate: The body's need for water increases during the summer because it loses significant amounts of fluids through sweat to maintain its temperature. This is also true if you live at higher altitudes. Exercise: Be sure to drink 500-600 ml of water two to three hours before exercising, in addition to a glass of water immediately before and after your workout to replenish the fluids your body loses during exercise. Certain medical conditions: The body loses a lot of salts and fluids when suffering from fever, vomiting, or diarrhea. In these cases, it is recommended to drink plenty of water and fluids, such as soups and broths. Pregnancy and breastfeeding: Pregnant and breastfeeding women need to drink more water to stay hydrated. It is recommended to add two cups of water daily to your usual intake. Tips for drinking more water daily: The following tips can help you drink enough water: Carry a water bottle with you at all times, as this encourages you to drink more. Try adding slices of lemon and other fruits to your water. Avoid soft drinks and ready-made juices, as they contain a large amount of sugar and calories. Reduce your intake of stimulants like coffee and tea as much as possible, as caffeine can cause dehydration. Set an alarm or use smart apps that remind you to drink a glass of water every hour. Consume sports drinks if you exercise for long hours. Because it helps replenish the salts and minerals your body loses during exercise. If you don't like drinking water, try other fluids, such as soups, tea, and milk. Health conditions that require drinking less water In some cases, your doctor may recommend drinking less water, but you should consult them first, as it depends on the severity of your condition. These conditions include: Heart disease. Kidney disease. Cirrhosis of the liver. Syndrome of inappropriate secretion of antidiuretic hormone (SIADH), which causes fluid retention. Certain surgical procedures. Doctor's advice Your water intake varies depending on your weight. The more you weigh, the more water your body needs. You should also drink more if you are exercising, experiencing diarrhea and vomiting, or in hot weather. To encourage increased water intake, carry a water bottle with you at all times, try adding slices of lemon and other fruits, and avoid carbonated drinks. Al-Mustaqbal University, the leading university in Iraq.