Are You Drinking Enough Water?

Water is important. We all know that.

What you may not know, though, is the actual reason WHY water is important for your health and results. Because the truth is, you can't maximize your results if you're not drinking enough water.

Water is important whether you're trying to lose weight, gain muscle, or just live a healthier life ... and even with this knowledge, many people never build the habit of drinking enough water.

"Yea, yea... I know I need to drink more water." Sound familiar?

If you fall short, don't feel too bad. Many people are in the same spot, and I was one of them for a long time. I didn't take my water intake seriously and treated it like an afterthought.

Simply put, many people aren't drinking enough water in a day. So, how much is "enough" water?

Well, this will vary from person to person depending on factors like age, gender, activity level, lifestyle, training, and so on. As a good baseline, though, 90 to 120 oz of water a day is generally what's recommended.

Today, we'll dive into how much water you should be drinking, how water impacts our health, tips to get more water, and so much more!

In This Article:

• How Much Water Should I Drink Daily?
• Benefits of Drinking Enough Water
• Why Most People Struggle With Hydration
• Water vs. Other Beverages for Hydration
• Practical Tips To Drink More Water Throughout the Day
• Frequently Asked Questions About Daily Water Requirements

Benefits of Drinking Water

Water makes up approximately 70% of the human body. It's also considered the second most critical factor in sustaining life (1).

Oxygen is first, and we all make sure to get plenty of that a day! Water is involved in thousands of processes every day. For example, your body relies on water to help with:

• Brain function
• Metabolizing fat
• Regulating body temperature
• Digestion
• Proper joint function
• Nutrient delivery
• Hunger cues

...and the list goes on.

If you're not properly hydrated, you aren't just missing out on these benefits. You'll also have to live with the negative side effects of dehydration ... some of which, you may not even notice at first!

For example, when you're dehydrated, your performance can suffer. You'll also get fatigued more quickly, feel weaker, and struggle with appetite (2).

Plus, you will not be as mentally sharp during the day or in your workouts.

Unfortunately, many people have been in a chronic state of dehydration for so long that they don't even know they're experiencing negative side effects. Instead, they believe their weakened/fatigued state is normal.

The Water Struggle

Since there are so many benefits to drinking water and since it's essential for earning results ... How much water should you be drinking? Also, how is it that most people don't drink enough water?

In many cases, people fall short on water because they think about it the wrong way or don't think about it at all. 

You see, drinking water is no different than any other aspect of reaching your goals. It requires consistency and disciplined action over time. If you're not drinking enough water currently, you'll have to make some lifestyle adjustments.

Simply put, you have to start drinking more water to get more water. That also means you'll have to use the bathroom more frequently.

"I've tried to drink more water, but I end up having to use the restroom more." Yes! That's the entire point! Using the bathroom is how your body rids itself of toxins, which can ultimately help improve your health. It's also one of the ways your body is able to flush out stored fat.

So, yes, drinking more water will likely have you in the bathroom more often. Just know that this can actually be a good thing, and not bad.

Water vs. Other Beverages: What Counts Toward Daily Water Intake?

When people ask "how much water should I drink," they often wonder if other beverages count toward their daily water intake. Truthfully, it depends. I personally like to measure my water intake in the amount of plain water I consume. However, there are other drinks that can also support hydration.

Pure Water: The Gold Standard

Plain water is always your best choice for hydration. It has no calories, no additives, and provides pure hydration.

What Counts (Partially):

• Sparkling Water - Just as hydrating as normal water.

• Water with Lemon/Lime - Still counts as pure water.

What Doesn't Count:

• Coffee/Teas - While it provides some hydration, caffeine has mild diuretic effects. I'd also recommend avoiding adding any sugar, cream, syrups, or anything else of that nature.

• Soda - High sugar content can actually work against hydration.

• Energy Drinks - Caffeine and additional ingredients. Normally, these drinks don't support optimal hydration.

• Alcohol - Actually dehydrates you and works against your goals.

The Bottom Line:

When calculating how much water you should drink daily, stick to pure water for the majority of your intake. Other beverages can supplement, but shouldn't replace your core water consumption.

Your 90-120 oz daily goal should primarily come from plain water for optimal results.

How To Drink More Water During the Day

I get it, 90-120 oz may sound like a lot of water to drink if you are not currently doing so. Keep in mind, though, that you'll be spacing it over the course of the ENTIRE day.

To make it easy on myself now, I just keep a shaker bottle with me throughout the day and fill it up as needed.

Then every time I drink a full bottle, I log it in the 1st Phorm App. That way, I can quickly and easily see how much more water I need to drink in the day.

But to even get into that habit … I first had to establish the habit of remembering to drink water. I used to really only drink water around my workouts. Which is certainly a good idea for many reasons … but not nearly as beneficial as being hydrated throughout the day.

To help me remember to drink water, I put silent alarms and reminders on my phone.

I set them on silent, because like you, I get a million notifications every day. The last thing I want is one more chirp, chime, or beep to go off! But by having an alarm, the notifications would still appear on my phone screen. That way, it could serve as a reminder to "drink water" every time I'd look down at my phone.

Now, if you want to get really fancy, you can even put how much water you should have consumed by that point. For me, I just set alarms for every couple of hours to keep it top of mind all day.

After a few weeks, and making this a habit, I removed the alarms and had no issue remembering to drink water throughout the day!

Another technique that I've seen work is getting a large water jug. It can help you track the amount of water you drink on a daily basis by serving as a visual reminder for how much more you have to drink.

Then, all you have to worry about is finishing the water in 1-2 of those jugs each day.

But feel free to find an easy system that works for you. Because when it comes to health, wellness, and earning results … consistency is key!

Therefore, the main thing will be figuring out how you can drink enough water every day.

Frequently Asked Questions About Daily Water Intake

Q: How Much Water Should I Drink per Day?

The general recommendation is 90-120 oz of water daily for most adults. However, how much water you should drink can vary based on your size, activity level, climate, and overall health. Active individuals or those in hot climates may need more.

Q: What Are the Signs of Dehydration?

Common signs include fatigue, headaches, dark yellow urine, dry mouth, dizziness, and decreased performance. If you're experiencing these symptoms, it could be a sign to increase your daily water intake.

Q: Does Coffee Count Toward Daily Water Intake?

While coffee provides some hydration, it shouldn't count toward your daily water intake goal due to its diuretic effects. Stick to plain water for your primary hydration source.

Q: Can You Drink Too Much Water?

Yes, drinking excessive amounts of water can lead to water intoxication or hyponatremia. Stick to the 90-120 oz recommendation unless you have specific medical needs requiring more.

Q: What’s the Best Time To Drink Water?

Spread your daily water intake throughout the day. Start with 16-20 oz upon waking, then sip consistently. Avoid drinking large amounts right before bed to prevent sleep disruption.

Q: Do I Need Electrolytes With My Water?

For normal daily activities, plain water is sufficient. However, intense exercise, extended physical activity, and being in hot weather are all situations where electrolytes may be needed to maintain proper hydration.

Get to Drinking!

Clearly, drinking water and staying hydrated are important. Not only for your health, but also for your fitness goals.

If you really want to get technical, too, water isn't even the only component to maintaining proper hydration. You also need to make sure you have the proper balance of electrolytes (3). That's actually one of the reasons why we offer hydration sticks and other products to help.

But we'll save the topic of hydration for another day.

If you need any help or have any additional questions, don't hesitate to reach out to us! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. 

Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!

References:

(1) Popkin BM, et al. Water, hydration, and health. Nutr Rev. 2010;68(8):439-58.

(2) Ganio MS, et al. Mild dehydration impairs cognitive performance and mood of men. Br J Nutr. 2011;106(10):1535-43.

(3) Cheuvront SN, Kenefick RW. Dehydration: physiology, assessment, and performance effects. Compr Physiol. 2014;4(1):257-85.

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