Staying hydrated is one of the simplest but most overlooked keys to better fitness, energy, and recovery. But how much water do you actually need? In this post, we break down hydration basics, how to calculate your personal needs, and how water impacts your workouts, recovery, and focus. Spoiler: it’s not just “8 glasses a day.

Key Points:

Hydration Affects Everything:
Energy, performance, digestion, mood, and even fat loss are all impacted by hydration levels.

General Guideline:
Aim for roughly 0.5 to 1 oz of water per pound of body weight daily. More if you’re sweating a lot.

Pre-Workout:
Drink 12–16 oz of water 1–2 hours before exercise. Dehydration reduces strength and endurance.

During Training:
Sip 7–10 oz every 10–20 minutes. For long or intense sessions, consider electrolytes.

Post-Workout:
Replenish fluids lost in sweat—especially in hot or humid conditions.

Listen to Your Body:
Thirst, dark urine, dry skin, and fatigue are signs you’re under-hydrated. Clear/light yellow urine is a good sign.

Tips to Drink More:

• Keep a bottle nearby

• Add fruit or herbs for flavor

• Set reminders or track with an app