How Much Water Do You Need To Stay Properly Hydrated?

There is no question about the importance of drinking adequate water daily. About 70% of your body, as most of us know, contains water. Your body uses the fluids to keep every cell, tissue, system in the body working as how it is designed to function. You also release water when you breathe, perspire, urinate, and defecate. That means everybody water that is released needs to to be replaced so that everything within you will be performing at its best. If you are doing strenuous activities, you release even more body fluids, which only means you will need to drink even more water. That can easily be done if you have one of the best water bottles for gym with you every time you head out to have your regular workout.

It is quite easy to understand why water is essential to life, much more in sustaining your level of performance when you are engaged in a high-intensity activity. Still, many fail to do even the simplest thing required to be at his or her best — stay properly hydrated. If you knew that these things will happen, will you be drinking enough?

  • Prevent dehydration from encumbering or, worse, putting to a halt your performance.
  • Allow your muscles to recover from strength training. If your muscles do not receive adequate water, you won’t be gaining much from your exercises.
  • Achieve optimal digestion. This will likewise be limited if you don’t drink enough water. Fiber binds to water and you need about 25g fiber per day for optimal digestion.
  • Won’t feel full or satiated. Drinking water fills your stomach, which makes you feel less hungry.
  • Help you lose weight. Drinking water helps your body burn more calories and may also suppress your appetite if taken before meals.
  • Performs all other body functions. Water is present within and outside every cell of your body to regulate your body’s temperature, releases toxin through your urine to prevent kidney stones, improves skin health, lubricates joints, transports oxygen to the brain and the lungs, and so much more.

But how much is enough?

You have been taught since your early days that you need to consume eight glasses of eight ounces of water every day to stay hydrated. But is this really enough? Remember that not everyone is made to be the same. Your body features are definitely not like a woman’s, even an old man’s. You would also have different water requirement if you have health conditions like UTI or diabetes. A professional athlete would also have a different amount of water required when he is doing his regular rounds in the ground compared to a beginner athlete doing the same rounds in the same ground.

Even environmental conditions, the clothes that you are wearing, your body’s sensitivity to the quality of available water, and other factors may influence your desire to drink and your real hydration level. So, how will you know if you are really having enough? Many health experts recommend checking the color of your urine to determine if you are getting enough water to support your body’s water requirement. As there are factors affecting your need for water, there will also be factors other than your hydration level that will affect the color of your urine. But if you are healthy (generally speaking), you will know that you are properly hydrated if the color of your urine is light yellow.

You really do not have to wait until you’re thirsty before you reach for your water bottle. Experts say that you are already dehydrated by the time you are thirsty. “Our thirst sensation doesn’t really appear until we are 1 [percent] or 2 percent dehydrated. By then dehydration is already setting in and starting to impact how our mind and body perform,” explains Lawrence Armstrong, an international expert on hydration. He has conducted research in the field for more than 20 years.

Remember that hydration is a continuous process. As pointed out earlier, water plays a crucial role in all the processes that take place inside your body. Since the body cannot store more than what it originally has, you will need to top up every few minutes to ensure that all the vital organs are properly fueled to help you be at your best at what you are doing.

The American College of Sports Medicine, a global membership organization composed of more than 50,000 professionals in the sports medicine and exercise science fields, recommends hydration before, during, and after engaging in a high-intensity training. Follow these recommendations to stay properly hydrated:

Before Exercise

Make sure that you are properly hydrated by:

  •    Consuming beverages with meals as this will enhance fluid replacement and pre-  exercise/event hydration.
  •   Allowing about to 12 hours or more recovery period from a previous exercise session to enhance fluid replacement.
  •   Tracking daily weight as this will help evaluate your hydration status. Note that post-exercise and day-to-day variations will most likely come from fluid loss.
  •   Drinking 16 to 20 fluid oz 4 hours before exercise, especially if your pre-exercise weight is reduced.

During Exercise

  •   Drinking more than 800 mL per hour may increase the risk for developing dilutional hyponatremia.
  •      Fluid intake and pace may need to be adjusted depending on the weather conditions.
  •   Prolonged exercise will require beverages that contain 6% to 8% carbohydrate to provide an additional health benefit.

After Exercise

  •   Drink 16 to 24 oz of fluid for every pound that you lose.
  •   Include fluid intake with your post-exercise meals.

Remember that you can have just enough water in your body or  the balance of electrolytes in your body may be disturbed, as in the case of hyponatremia. This can lead to fatal brain dysfunction. If you are consuming enough water before and throughout your activity, there won’t be any reason for you to drink more than your body can actually hold. So, stay hydrated to be at your best any time of the day and whatever intensive activity that you intend to engage in soon.


Having one of the best water bottles for gym is the easiest thing that you can do to stay hydrated while doing your workout. Drink at regular intervals and consume water or any other healthy alternatives with some nutritious health bars or other hydrating foods to supplement the hydration process.

Leave a comment