June Hydration Guide: How to Calculate Your Ideal Water Intake

As summer settles in and temperatures rise, staying hydrated becomes more than a health tip it’s essential for your energy, skin, digestion, and overall wellbeing. Whether you're spending time outdoors, hitting the gym, or just enjoying the sunshine, your body loses more water through sweat and heat exposure in June than in cooler months.

• In this guide, we’ll help you calculate how much water your body actually needs and explain why filtered water from The Watery is the best way to meet your hydration goals.

 Why Hydration Matters More in June

During hot weather, your body works harder to regulate temperature, meaning it sweats more to stay cool. This results in greater fluid loss even if you're not physically active. Add in salty summer snacks, iced coffees, and longer days outside, and it’s easy to fall behind on your water intake without noticing.

According to the European Food Safety Authority (EFSA):

• Women should aim for 2.0 liters (about 8 glasses) of fluids per day.
• Men should target 2.5 liters (about 10 glasses) per day.
• These numbers increase with physical activity, high temperatures, or high-fiber diets like plant-based eating.

Pro tip: About 20% of your water intake comes from food. That means 80% should come from drinks ideally clean, filtered water.

How to Calculate Your Ideal Water Intake

There are several approaches to estimating how much water you need. Here's a simple method recommended by nutrition experts:

✅ The Bodyweight Formula

Multiply your weight (in kg) by 30–35 mL of water per day:

Example:
A person weighing 60 kg:
60 kg × 35 mL = 2,100 mL = 2.1 liters per day

✅ Adjust for Heat and Activity

• Add 0.5–1 liter for every hour of physical activity.
• Add 0.25–0.5 liters when outdoors in the sun for extended periods.

Filtered Water = Better Hydration

Hydration isn't just about how much you drink—it’s about what you drink.

Tap water can contain:

• Chlorine (used to disinfect, but affects taste and gut balance)
• Heavy metals (like lead and mercury)
• Microplastics
• PFAS (forever chemicals)

According to a 2023 Consumer Reports study, many household taps exceeded health-based limits for contaminants.

Why Choose The Watery:

• Removes over 99% of impurities like chlorine, lead, PFAS, and microplastics
• Retains essential minerals
• Improves taste, which encourages more drinking
  

Fresh filtered water tastes cleaner, making it easier to stay consistent with hydration.

Plant-Based Hydration Boosters

Eating a plant-based diet? You're already ahead when it comes to hydration—plants are packed with water! Still, certain plant foods increase hydration needs due to their fiber content.

Here are some June favorites to support your water intake:

*Pair them with a tall glass of filtered water for the ultimate hydration combo.

Easy Ways to Stay Hydrated with The Watery This June

1. Infused Waters – Add slices of lemon, mint, and cucumber to your filtered water for flavor without sugar.
2. Hydrating Smoothies – Blend water-rich fruits with Milky Plant’s fresh almond or oat milk for a refreshing boost.
3. Drink Before You’re Thirsty – Thirst is a late sign of dehydration. Start your day with 500 mL of filtered water.

Hydration is the foundation of wellness, especially during the warm, active days of June. By understanding your body's needs and choosing filtered water from The Watery, you’re giving yourself a cleaner, healthier, and more sustainable source of hydration.

Whether you're making smoothies  or sipping herbal iced tea, make sure your water is pure, refreshing, and always within reach.

💧 Your body is 60% water. Make every drop count.