Women’s bodies aren’t small men’s bodies. Shocking, I know.

Yet most hydration advice ignores hormones, menstrual cycles, and the specific needs of women’s bodies.

Let’s fix that.

The Baseline for Women

The general recommendation for women is 2.7 liters (91oz) per day from all sources (food + drinks).

From drinks alone: 2-2.5 liters (64-84oz)

But here’s the thing — that’s average. You’re not average.

Calculate YOUR Needs

Simple formula: Your weight (lbs) × 0.5 = ounces per day

  • 120lbs → 60oz (1.8L)
  • 140lbs → 70oz (2.1L)
  • 160lbs → 80oz (2.4L)
  • 180lbs → 90oz (2.7L)

How Your Menstrual Cycle Affects Hydration

This is the part nobody talks about.

Days 1-5 (Menstruation)

You’re losing fluids. Add 8-16oz (250-500ml) to your baseline. Also crucial for reducing cramps — dehydration makes them worse.

Days 6-14 (Follicular Phase)

Estrogen rises. Your body retains water better. Stick to baseline.

Days 14-16 (Ovulation)

Body temperature rises slightly. Add 8oz (250ml).

Days 17-28 (Luteal Phase)

Progesterone increases. You might feel bloated, but you actually need MORE water to reduce water retention (counterintuitive, I know). Add 8-12oz (250-350ml).

Life Stages

Pregnancy

Add 10-12oz (300-350ml) daily. You’re building a human. That requires water.

Breastfeeding

Add 32-40oz (1-1.2L) daily. Milk production is thirsty work.

Menopause

Hot flashes increase water loss through sweat. Add 8-16oz (250-500ml) during symptomatic days.

Activity Adjustments

  • Light exercise (yoga, walking): +12oz (350ml)
  • Moderate exercise (jogging, cycling): +20oz (600ml)
  • Intense exercise (HIIT, strength training): +32oz+ (1L+)

Coffee and Wine

Let’s be real.

Coffee: Count it as half water. A 12oz latte = 6oz toward your goal.

Wine: It’s a diuretic. For every glass, drink an equal amount of water to offset.

Signs You Need More Water

Women-specific signs:

  • Increased UTI frequency (dehydration = concentrated urine = bacteria party)
  • Worse period cramps
  • Dry, dull skin (not even expensive serums can fix dehydration)
  • Headaches before/during period
  • Constipation (especially during luteal phase)

The Practical Part

Knowing you need 80oz is useless if you forget to drink.

Tips that actually work:

  1. Front-load your intake. Drink 16oz first thing in the morning.
  2. Water before coffee. Non-negotiable.
  3. Visible bottle. If you can see it, you’ll drink it.
  4. Smart reminders. Not annoying hourly pings. Reminders that know your schedule.

I built WaterDrop specifically because I couldn’t find an app that did this right. It calculates your needs, adjusts reminders to your day, and tracks with one tap.

No guilt trips. No dead plants. Just water.

FAQ

Does sparkling water count? Yes, 100%. Same hydration as still water.

What about herbal tea? Counts as water (unless it has caffeine).

Should I drink more during workouts? Yes. Aim for 4-8oz every 15-20 minutes during exercise.

Why do I pee so much when I drink more water? Your body adjusts. Give it 1-2 weeks. If you’re still going every 30 minutes, you might be drinking too fast — spread it out more.

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— Dolce