How Much Water Do I Really Need? (A Guide for Proper Hydration)

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I probably wouldn't drink that.

So you want to know, “How much water should I imbibe a daytime? ”

The short answer: imbibe enough to not be thirsty( perhaps slightly more ).

The long answer: read this guide for that!

Proper water consumption is a must for health and fitness, which is why we discuss it with every single member of our 1-on-1 Online Coaching Program. We even assign them fun duties to make sure they’re adequately hydrated.

Are you boozing fairly water? Let our coaches help you decide!

Here’s what we’ll cover to answer the question, “How much water do “youve been” need? ”

Should you drink 8 glass of water per day?( The controversy ) How much water a day do you really need?( Follow your appetite ) How to imbibe more liquid( Tips from a NF Coach ) Can you lose fatty by booze lots of water?( Weight loss and ocean intake ) Can I be overhydrated?( Too much of a good thing ) Are athletics drinks more hydrating than ocean?( Water, carbohydrate, salt, and you ) Does coffee dehydrate you?( Caffeine as a diuretic ) A note on bottled water( Invest in a liquid filter ) Staying properly hydrated( Next steps )

Pour yourself a glass of sea( duh ), then let’s do this thing!

Should You Drink 8 Glass of Water a Day?( The Controversy)

This is a really cool picture of a glass of water.

First and foremost, yes you need water.

Boom. Article done. I’m going on break.

I kid, I kid.

Water is good for you; a significant proportion of your figure is composed of water, and when “were losing” fluids through sweat, toil, bodily functions, etc, ingesting irrigate can help you replenish fluids.


The whole “8 glass of water a day” thing is not law.

In fact, there’s no real proof of this being a proper amount at all.[ 1 ]

As we’ve told you before( the perfect workout, the perfect diet ), we are all unique snowflakes, and we all necessary different amounts of ocean!

Chef saying

Somebody that rehearsals with regularity and goes on a lot of long runs will require more sea than someone who practises less regularly.

There’s no exact extent of irrigate that works for each person.

So where did this supernatural “8 glass of water a day” number initially come from?

Nobody certainly knows.

A gif of Han Solo shrugging, because he doesn't know where that water advice came from either.

According to Snopes[ 2 ] 😛 TAGEND

Back in 1945 the Food and Nutrition Board of the National Research Council stated that adults should take up about 2.5 liters of water a day( which is roughly the equivalent of eight glass of irrigate ), but it also noted the majority of members of that intake degree was already filled through the uptake of menu without the need for the added drinking of water.

That’s right, you get a SIGNIFICANT amount of irrigate from the menu you are consuming. A huge percentage of our mas is water, a huge percentage of countries around the world is water…why wouldn’t a huge percentage of our food be water extremely?

So, yes. Consuming water is important.

But the 8 glasses a era suit doesn’t hold water( ha !), as we get a significant portion of our daily H2O from the nutrient we spend. Things like fruits and vegetables( and even meat) are composed of a tremendous amount of ocean, all of which countings towards our’ hydration quotient’ for the day.

Do you know what else countings?


Things like tea, coffee, even dreaded sugary liquors, milk, and juices, and even alcoholic beverages . [ 3 ]

How Much Water a Day Do You Really Need?( Follow Your Thirst)

Very cute.

So you now know you don’t need to always drink 8 glasses of water.

It could be less and it could be more.

So how much exactly do you need?

Honestly? Drink when you are thirsty.

That’s it. I’m going on vacation!

Kidding again.

Seriously though, your passion is a jolly damn good benchmark of when you should consume more liquid. Do you think pups and the bag of cats and elephants am concerned about hydration stages?

Nope- they simply deplete ocean when their body tells them that they are thirsty.

A cute elephant drinking from a hose.

As nerds, we tend to overthink, overanalyze, and drive ourselves crazy with too much info.

Now, if you happen to be one of those people that needs MORE advice than that, check your urine color.

Weird, I know.

This chart accommodates a great test for the proper color of urine:

This chart of urine color can help you decide if you should drink more water or not.

You want to purport( not literally) for the first three categories from the top, or “lemonade” color. If your pis is starting to resemble Lemon Lime Gatorade( 4th list down ), you’re dehydrated. From now, the darker and browner the pigment, the more dehydrated you are. If your urinate comes out a different emblazon absolutely, I is very likely strive medical notice immediately. You’re welcome

What if your urinate doesn’t have ANY shade to it? You might actually be “overhydrated, ” which we talk about in this section.

So what are the telltale signs that “theres something wrong”, that you are dehydrated?

A scene from the Three Amigos, where they clearly need more water.

According to the National Institute of Health, [ 4 ] your primary indicates of dehydration are 😛 TAGEND

A feeling of thirst( duh) Cool or sticky cheek High or no urine production; urine searches dark yellowish Sunken hearts Lethargy

If you are feeling one or some of these symptoms, “youve been” dehydrated. We want to make this seriously, because SEVERE dehydration can be appalling for your health, even arising in a coma.

Not good. So drink water when you are get thirsty.

A scene from the Three Amigos, when someone finally drinks water.

There’s a belief running around that says “if you are feeling thirsty, it’s too late and you’re once dehydrated.”

This is also not true.[ 5 ] If you are feeling the signs of dehydration, spending some irrigate can get you right back on track.

If you are regularly dehydrated, let’s discuss a speedy spoof to make sure you’re routinely hydrated.

How to Drink More Water

The above video comes from our Daily Win series as part of Nerd Fitness Prime.

The series is based on quick wars you can take( 5 minutes or less) to help you build health wonts.

In this video Coach Lauren strolls you through a speedy spoof if you find yourself persistently dehydrated during the day: glas a glass of irrigate first thing in the morning!

That way you can start off properly hydrated before the chaos of the day makes over 😛 TAGEND

A gif of a pirate saying he's too busy to drink water.

It can also help you wake up to seize the day!

Here are some more tips for sucking spate of water 😛 TAGEND

Fill up a water bottle before berthed, left open in plain sight, and imbibe it first thing in the morning. If you don’t like the flavour of liquid, you can try adding some cucumber slicings and mint needles to your overnight bottle. Your morning water will soak up the spice! If cucumbers or mint ain’t your thing, you could also try some frozen berries or some cut-up lemon.

We’ve heard from many of our coaching consumers that water first thing in the AM helps them feel more invigorated throughout their day.

Next, I want to address a question we get quite often from our readers.

Can You Lose Fat by Drinking Mint of Water?( Weight Loss and Water Intake)

A Stormtrooper in water, which is way too much water for him to drink.

It’s common admonition to booze lots of water for weight loss.

Is it legit?

Is there any evidence that drinking plenty of irrigate can help one lose weight?

Eh, there’s a little!

One study conducted had two groups go on the same diet, the only difference being one group had 500 ml of sea( about 17 ounces) 30 minutes before breakfast, lunch, and dinner.

The result? [ 6 ]

The Water Group: lost about 4.4% person solid

The Non-Mandated Water Group: lost about 1.1% person fat

This isn’t a TREMENDOUS difference, but it is interesting!

Batman is curious on how carbs and fat factor into weight loss.

What might be going on?

Here are two reasons why imbibing slew of sea might help with weight loss 😛 TAGEND

You’re full. Drinking water takes up room in your belly. There is less office now for menu, but also other irrigate like drinks( which may have sugar and concealed calories in it, like fruit juice ). Water uptake may slightly elevate your metabolism. I’m not talking a crazy impact here, but one study experienced your BMR( Basal Metabolic Rate or how many calories you burn at rest) is raised by 24% for 60 hours after drinking 500 ml( 17 oz ). [ 7 ]

Let’s provide some context now.

As we address in our steer “Why Can’t I Lose Weight ?”, our mass obey the Laws of Conservation of Energy and Thermodynamics:

To lose weight, we need to burn more calories than we down regularly.

The two factors above might lower your “calories in” and conjure your “calories out” respectively( a theory we discuss in our Guide to The CICO Diet ). This may facilitate someone get in shape.

However, I wouldn’t pot the farm( document to self: buy a raise) on alone drinking water for weight loss. When we highlighted the study above on sea uptake and weight loss, it’s important to remember that the two groups were both on a calorically inhibited diet. It’s not like strategically drinking water alone obliged parties lose weight.

If you are on a weight loss journey, and wondering what might help, I have two resources for you to check out 😛 TAGEND

How to Lose Weight Without Dieting( The 5 Rules of Weight Loss ): you’ve probably been participating in a diet before. You might even be on a diet right now. We discuss why they generally don’t work( temporary deepens establish temporary makes) and cater a less conventional but more permanent mixture( tiny alterations for the winning ). Our 1-on-1 Online Coaching Program: many of our buyers spent times yo-yoing their value, going from one nutrition to another. It’s only when working with one of our tutors that they were able to achieve sustainable weight loss.

Want to lose weight without disliking life? Learn how we can help!

Wayne is stoked that he made his small change for weight loss.

I now hear you saying:

“Okay Steve, I got it. I don’t want to be dehydrated, and clean drinking water before dinners may attain “i m feeling” full. Why don’t I simply start pounding ocean the working day long? ”

Great question, my dear friend.

Can I Be Overhydrated?( Too Much of a Good Thing)

This picture shows a waterfall, which would be too much water to drink.

While being properly hydrated is good, it doesn’t mean chugging a gallon of ocean during your gym session is a good idea either.

If not, then why is this so common to see?

From Outdoors [8 ] 😛 TAGEND

A single individual working for the U.S. armed decided that water was a tactical weapon.

That if the military could be encouraged to drink more during movements, they’d have less heatstroke and less illness and they’d be more productive and could be better soldiers. It was strictly his idea. It has no such scientific basis at all.

Two year later he publicized a article supposedly trying to tell me that if the US soldiers suck 1.9 liters per hour[ 64 ounces] when they were exercising in the heat they are able to act considerably better. There was totally no concrete evidence that that was true.

The problem was, his advice was embraced by the U.S. Military. They deepened their booze recommendations saying only that you should now booze 1.9 liters per hour. The same people who drew up those guidelines were then invited by the American College of Athletics Medicine to get involved with drawing up guidelines for runners.

In 1996, that terminated with the new American specifications, [ 9 ] which said that you must imbibe as much as tolerable during activity, up to 40 ounces per hour.

That became the mantra–that you had to drink before you became thirsty, and as much as possible during utilization. It was after that the problems of hyponatremia really become questionable around the world.

Combine this with the sports refreshment manufacture( which I’ll skewer in a minute) and the bottled water industry( one of the most wonderful defrauds becoming, which I’ll get to as well ), and you have a marketing engine that won’t slow down 😛 TAGEND

“Drink before you’re thirsty or it’s too late.”

“Running a marathon? It’s better to over hydrate then not booze fairly! ”

“Better safe than sorry! ”

Actually, you CAN overhydrate, and it can be dangerous- it’s announced hyponatremia, it’s an electrolyte imbalance from too much water spent, and it’s bad news bears.[ 10 ]

Want to know the people who suffer from hyponatremia the most?

Marathon and ultra-runners.

Batman has to fun whether he likes to or not...part of fighting crime means running 5Ks (ish).

Dr. Timothy Noakes, the author of Waterlogged, had pointed out that the overconsumption of ocean can be achieved through our mas developing a severe imbalance of sodium in our structure, which can lead to a litany of side effects, even death.[ 11 ]

What Noaks discoveredof people who have dealt with cases of exercise-induced hyponatremia 😛 TAGEND

“What I’ve received is that all of these people were probably drinking 1.2 liters per hour[ 40 ounces ]. They is ongoing to suck like that for four or five hours. Now , ordinarily, if you’re drinking at that charge, you simply pass it out as urine.

A person who is overdrinking will start passing urine so frequently that they’ll realize, this is stupid. I’m going to stop drinking.

But what happens in hyponatremia is that, for some reason, the brain understands that the person is dehydrated and secretes the antidiuretic hormone. As a importance, that avoids all urine product.

Although they are sweating, they are able sweating at a rate of 20 ounces per hour, but the issue is drinking at a rate of 40 ounces per hour. Every hour they are accumulating 20 ounces. You can do that for a couple of hours, but once you’ve accrued about 60 to 80 ounces of sea in your form, all of your materials become bloated, and the part that becomes most affected is the brain.

The brain increases, and because it is in a rigid skull, it cannot swell very much. The more it swells, the more pressure, and that eventually constricts the veins giving blood to the brain. Ultimately, there is less oxygen getting to the brain, and certain parts become damaged.“

Not good.

One 2002 study found that 13% of Boston Marathon athletes suffered hyponatremia. While countless experience hyponatremia without being in immediate danger, it certainly isn’t healthy.[ 12 ]

So, how do you combat this?

Drink when you are thirsty!

A gif of a cat drinking water


Time to answer your next question: “If drinking too much water makes an issue with sodium imbalances, what about athletics liquors? They have electrolytes and sodium in them! ”

Allow me!

Are Sports Drinks More Hydrating Than Water?( Water, Sugar, Salt, and You)

A picture of Gatorade, which is more or less just sugar water.

Michael Jordan is famously interpreted sucking Gatorade during his flu game in 96, which tells us that without Gatorade he wouldn’t have been able to play 😛 TAGEND

Little do they tell you that Michael likewise had another secret weapon at his jettison that helped him play up to snuff in that game: apple sauce!

So why is that famed commercial all about Gatorade and not about apple sauce?

One word, and it rhymes with “honey.”

It's a shame even scientific studies can be bought.

There’s wayyyy more coin in the plays beverage manufacture, and they can sell on the expression “replenish electrolytes” which is actually way simpler to do than they make it out to be.

We’re predicted that without the careful combination of electrolytes and parts in Gatorade, we’re going to get dehydrated when practising and suffer.

Here’s what happens: When you sweat, “were losing” liquors and electrolytes, especially sodium and chloride( which is why your sweat savor salty…stop tasting your sweat ). Now, when you’re lacking fluids and electrolytes, your muscles and concert can suffer.

So that’s where Gatorade ALLEGEDLY will solve all of your problems.

Here’s the truth: unless you are exercising for hours and hours and hours, your electrolyte imbalance will not cause a drop in performance. If you are exercising for the purposes of an hour or less, some sips of sea to quench your appetite is more than fairly.

If you are exercising for hours upon hours, then additional concoctions may help.

In these instances, Gatorade could help potentially, but there’s nothing in Gatorade that’s magic. It’s sugar, sea, sodium, potassium, and then some artificial and natural spice to make it taste and ogle the course it does.

Want the benefits of Gatorade while on your marathon run without having to buy Gatorade? Make your own!

As Al Kavado talks about here, try desegregating water, sugar, salt, and/ or lemon juice. Try different combos( desegregating in some OJ or consuming coconut water !)

And just like that, you have your sodium, some sugars, and rehydration. No fanciful commerce required.


Do some carrying cardio for 20 minutes( which burns a minimal number of calories ), and then chug a 32 oz Gatorade( 200 calories and 50+ grams of carbohydrate !) and think you’re healthier.


Water projects just fine for 98% of project activities you will ever do.

Does Coffee Dehydrate You?( Caffeine as a Diuretic)

This pictured cup of coffee will indeed hydrate you, because it has so much water.

Time to throw the myth-busting cap back on: You’ve probably been told that drinking caffeinated liquors will dehydrate you.

That by consuming caffeinated refreshments, you’re actually ostracizing more ocean than you are consuming.

This is another one of those bits of conventional wisdom that comes blown out of proportion.

Yes, caffeine is a mild diuretic. Nonetheless, our forms are pretty darn smart, and because all drinks are arranged almost entirely of sea, it more than fixes up for the effects.

As pointed out here in this study: [ 13 ]

Ingestion of caffeine in large-scale dosages( at least 250 -3 00 mg, equivalent to the amount found in 2-3 goblets of chocolate or 5-8 cups of tea) causes in a short-term stimulation of urine output in individuals who have been deprived of caffeine for a period of periods or weeks.

A profound tolerance to the diuretic and other effects of caffeine develops, nonetheless, and the actions are much increased in individuals who regularly deplete tea or chocolate.

Doses of caffeine equivalent to the amount usually is located within standard functions of tea, chocolate and carbonated soft drinks appear to have no diuretic action.

So chocolate can actually help you stay hydrated.

A gif of Bill Murray drinking coffee, but ah, maybe use a cup though.

What about alcohol?

Same thing.

Alcohol has diuretic qualities, but simply starts dehydration when downed at beyond normal levels.( Here’s our Guide to Drinking, which covers our thoughts on has become a healthy geek that can still enjoy an occasional concoction .)


Drink when you are thirsty. All liquids you deplete count towards hydration, and exclusively in cases of overconsumption can they negatively affect your hydration.

A Note on Bottled Water( Invest in a Water Filter)

A picture of a bottle of water, which you should only buy if you have to.

In 2019, total U.S. bottled water consumption increased to 14.4 billion gallons, up from 9.1 billion gallons in 2011. [ 14 ]

Every being in America drink an average of 43.7 gallons of bottled water last year. Bottled sea sales increased by 3.6 percentage in 2019, and now total $ 34.6 billion.

Only in America can an industry selling tap water in a plastic bottle become an utterly juggernaut, as Lewis Black so eloquently points out( NSFW Language ):

It is very likely that your regional tap water is fine! Check your local government for more information, but if you live in the United Government, opportunities are your tap water is equal or better to the bottled nonsense! Heck Coca-Cola knows this, as their Dasani Brand is ultimately filtered tap water.[ 15 ]

Want that bottle of Fiji water because it’s clean and pure and is provided with magical abilities like a waterbender?

Drinking Fiji water probably isn't going to turn you into this waterbender from Avatar.

There is less arsenic in Cleveland Tap water than Fiji water! [ 16 ] Much less expensive extremely

If you don’t like the preference of, or are concerned about your neighbourhood tap water, try a Brita filter or something equivalent. Stop going through hundreds of plastic bottles of spray every year, and suck the water you already have available to you.

Yes, if the choice is between no beverage, a Coke, or a bottle of spray, go with the bottled water!

Just don’t go out of your behavior to buy water from the polar ice caps, Hoth glaciers, or the Swiss Alps because you think it’s going to be healthier for you, provide you with more of a benefit than regular sea.

That’s all hype, sucka!

Staying Properly Hydrated( Next Steps)

A picture of a glass of water, which you should drink when thirsty.

There you have it, the long explanation on how much irrigate you are able to suck.

Water retains your body functioning properly. Consume it when you feel the need and your lust is likely to be quenched, your organization will be maintained modulated, and you will live to see tomorrow.

On top of that, destroying water before a meal can help you feel fuller and thus prevent you from overeating.

If this works for you, keep doing what you’re doing!

Water should definitely be expended when you are thirsty!

Pikachu drinking water, but maybe you shouldn't drink out of a stream though.

But the importance of water has been overblown, and you don’t need to spend hundreds of dollars each year on idea bottled water from glaciers.

Here’s how often you are able to suck H2O ::

Chill out about ocean, don’t overthink it. Suck when you feel thirsty. If your peeing is a darker color than regular, beverage more spray. Don’t stress about drinking water neurotically throughout the day. Don’t annoyance with boasts imbibes unless your workout is intense, over several hours, or in very hot status.

I think that about does it for today’s guide.

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Have any more questions for me? What else do you need to know about water?

Let’s hear it.


PS: We walk about how water fits into a proper nutrition in our Guide to Healthy Eating. Check it out if you’re exactly embarking on leveling up your nutrition game.


photo source: Han Shot First: Aquaman, jDevaun: Gatorade, RLhyde: Glass ,, philografy: bottled water, 27147: coffee cup ,, Adventures With My Dogs: Waterfall, Urine Color, 1upLego: Lego Dawn of Justice Aquaman, Kristina Alexanderson: Maybe the droids we’re looking for are at the bottom of the consortium, Jeanne Menjoulet: building in a glass of sea, Lisa Zins: The Facuet, az: d-1 36 I’m not just going too far, I’ve arrived,

Footnotes( returns to text)

Read, “’Drink at least eight glasses of water a day.’ Really? Is there scientific indication for “8x 8”? ” Source, American Journal of Physiology. You can check out their commodity right here. Yep, I’ve learn “coffee and alcohol move you dehydrated” very. See the part region below for an explanation on BOTH! Read their report now. The HuffPost has a good interrogation with Dr. Stanley Goldfarb, prof of remedy at the University of Pennsylvania, which discusses this issue. Check it out here . The study was announced, “Water consumption additions weight loss during a hypocaloric nutrition intervention in middle-aged and older adults.” Source, PubMed. Read, “Water imbibing persuasions thermogenesis through osmosensitive mechanisms.” Source, PubMed. Their commodity is right here. Read, “American College of Sport Medicine Position Stand. Exercise and Fluid Replacement.” Source, PubMed. Wikipedia has a solid explanation. Dr. Noakes is interviewed in this great piece from Outside. Read, “Effects of Hyponatremia on the Brain.” Source, PubMed. Read, “Caffeine ingestion and fluid match: a review.” Source, PubMed. The Shelby Report has all relevant data here. This article made an interesting look at the scandal. The Washington Post took a look here.

Read more:

Robert F
Author: Robert F


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