Don’t get in the habit of drinking more coffee than water. If you’re wondering how much water a person should drink, it depends on various factors, including their activity level, climate, body size, and individual needs. Here’s a general guideline for hydration:

How Much Water If Not Working Out:

For a person who is not working out, a common recommendation is to drink about 8 cups (64 ounces) of water per day, which is roughly 2 liters. However, this is a general guideline known as the “8×8 rule” (eight 8-ounce glasses). Many health experts suggest that a more accurate estimate is to aim for half of your body weight in ounces of water per day. For example, if you weigh 150 pounds, you should aim for about 75 ounces of water daily.

How Much Water If I Am Working Out:

When working out, your water needs increase due to fluid loss from sweating. Here’s a breakdown:

Before Exercise:
- Drink 16-20 ounces of water about 2-3 hours before exercising to ensure proper hydration.
- Drink another 8-10 ounces of water 20-30 minutes before starting your workout.
During Exercise:
- Drink 7-10 ounces of water every 10-20 minutes during your workout, depending on intensity and duration.
- If you’re exercising for more than an hour, especially in hot or humid conditions, consider a sports drink to replenish electrolytes along with water.
After Exercise:
- Drink 16-24 ounces of water for every pound of body weight lost during exercise. Weighing yourself before and after a workout can help determine how much water you’ve lost through sweat.

Straight To The Point

Not Working Out: Aim for about 2 liters (64 ounces) or roughly half your body weight in ounces of water daily.
Working Out: Drink 16-20 ounces before exercise, 7-10 ounces every 10-20 minutes during exercise, and 16-24 ounces for every pound of weight lost after exercising.
So if your workout is an hour long you would need about 90 ounces for that day.

These guidelines can vary based on individual needs and environmental factors like temperature and humidity, so it’s essential to listen to your body and adjust accordingly.

Should i add anything to my water while working out?

Adding certain ingredients to your water while working out can enhance hydration, replenish electrolytes, and provide energy. Here are a few things you might consider adding:

1. Electrolytes

Why: When you sweat, you lose electrolytes like sodium, potassium, and magnesium, which are essential for maintaining fluid balance, muscle function, and preventing cramps.
How: You can add an electrolyte powder or tablet to your water, or choose a sports drink that contains electrolytes. Alternatively, a pinch of salt and a splash of lemon juice can be a natural way to replenish sodium and potassium.

2. BCAAs (Branched-Chain Amino Acids)

Why: BCAAs can help reduce muscle soreness, promote muscle recovery, and prevent muscle breakdown during prolonged workouts.
How: BCAA powders can be mixed with water and consumed during or after your workout.

3. Carbohydrates

Why: For longer, more intense workouts (over an hour), adding a source of carbohydrates can help maintain energy levels and prevent fatigue.
How: You can add a carbohydrate powder to your water or opt for sports drinks that include a mix of sugars and electrolytes. Some people prefer natural options like coconut water, which is hydrating and contains natural sugars and electrolytes.

4. Flavor Enhancers

Why: If you find plain water boring or difficult to drink in large amounts, adding a natural flavor enhancer can make it more palatable and encourage you to drink more.
How: Add a squeeze of lemon, lime, or a few slices of cucumber or berries to your water. There are also low-calorie, natural flavor drops available that can add taste without extra sugar or artificial ingredients.

5. Caffeine

Why: Caffeine can boost performance by increasing focus, stamina, and fat burning during exercise.
How: Some people add a small amount of green tea or a caffeine supplement to their water, but be mindful not to overdo it, as too much caffeine can lead to dehydration.

Considerations

Workout Type: The type and duration of your workout influence what you might need. For short, moderate workouts, plain water is usually sufficient. For longer or more intense sessions, consider adding electrolytes, carbs, or BCAAs.
Personal Preferences: Tailor your hydration to your taste and how your body responds. Some people prefer flavored water, while others stick to plain water or coconut water.

Adding the right ingredients to your water can optimize hydration, enhance performance, and aid recovery, making your workouts more effective and enjoyable.