Many people have heard that 8 glasses a day is the requirement everybody should follow... However, we all come in different shapes and sizes and follow different health and fitness routines, so it would make sense that we all have different water intake requirements too! Here is a formula to use in order to calculate how much water you should drink everyday. There are many different things to take into consideration (Salt intake, types of exercise, etc), but this is a great place to start:
Multiply your weight in pounds, by 0.7 to calculate your basic daily intake in ounces.
Add 12 ounces for every 30 minutes of exercise.
Example: Somebody who weighs 100 pounds and exercises for 1 hour a day would need about 94 ounces of water per day.
If you follow this formula and find that your urine is still dark yellow, up your water intake (Too frequent, infrequent, or discoloured urine could also be caused by other health issues, so talk to your doctor). Ideally, if you are drinking enough water, urine should be pale yellow.
If you have a hard time drinking plain water, try one of these fruit infused water recipes, or try using a natural, sugar free water flavouring such as Splash H2O.