How Much Water Should You Drink?

How Much Water Should You Drink?

By Gabrielle Neuhaus-Harsh

When we talk about being active, we think about the fuel our bodies need to do these activities with. We think about how much we need to eat before and after exercising but hopefully, we aren’t forgetting about also staying hydrated with our water intake.

No matter what kind of workout you are doing, it is essential to stay hydrated so that you can feel the best during and after each sweat sesh.



When you exercise, the water you intake sweats out of your pores. The more sweat you lose without replenishing your body with H2O, the more likely it will lead to dehydration. Water in your body is a vital part of many chemical reactions in the body.

Photo Courtesy of Andres Ayrton on Pexels

Some common signs of dehydration to look out for would be headaches, mood changes, fatigue, muscle cramps, and dizziness. If you start having any of these symptoms make sure to rehydrate immediately. In fact, it may sound odd, but the best way to stay hydrated is to drink water before you are thirsty - that way you can prevent the symptoms of dehydration altogether.

If your body is feeling off and you happen to be consuming enough water, there could be another reason why. Check out this previous blog from Lifting the Dream that explores why it's important to take a step back and pay attention to any signs that might make you feel off your game.


Benefits of Being Hydrated

When you are hydrated properly, the benefits are immense. From boosting stamina and endurance so that you can exercise longer to having a better post-workout recovery, drinking lots of water will help you grow as an athlete. Simply put, if you are hydrated enough then you are going to have more energy to do these exercises than you would if you were dehydrated.


How Much Water Do You Need?

Before a workout, you should drink anywhere from 8-30 ounces of water spread out over 2 hours before the workout.

During a workout, you need to stay hydrated as well. In order to do so, you should drink another 8 ounces every 15 minutes during the workout. Obviously, drink more if you are sweating more than normal, especially in a humid climate. 


In order to properly hydrate after an exercise you should try to drink one and a half times the fluid you lost while exercising, but not all at once. Chugging a bunch of water will most likely make you feel sick, so be sure to enjoy your water slowly. 


Daily Intake

Ensuring an adequate intake of water is vital for maintaining overall health. While individual hydration needs can vary based on factors such as age, weight, and activity level, but a good rule of thumb for active individuals is to drink half your body weight in ounces. For example, someone who weighs 150 lbs should get at least 75 ounces in your day.

Factors such as climate, physical activity, and individual health conditions can influence the amount of water needed. Additionally, incorporating hydrating foods and beverages, such as fruits and herbal teas, can contribute to overall fluid intake. In conclusion, staying adequately hydrated is a cornerstone of well-being. Pay attention to your body's cues, adopt a balanced approach to fluid intake, and make it a habit to prioritize hydration for optimal health and vitality.


How do you stay hydrated during a workout?

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