Members ask me “How Much Water Should I Drink a Day to maximize weight loss?” Look no further, here’s how you calculate you daily water requirements.
How Much Water Should I Drink a Day?
8 Cups a day — is 64 fluid ounces. Should everyone drink that much water? Let’s consider this hydration case at it’s extremes:
- A 5′ 1″female in the winter in Alexandria VA that weighs 100 pounds who works at desk job.
- A 6.2″ male in the summer in Texas who weigh 230 pounds that works in construction.
Would you honestly except the hydration needs of both people to be the same? Common sense says the amount of water I should drink varies based on certain factors such as:
- Activity Level
Common sense is right in this case. But answer the question, “How much water should I drink a day?” we also need to consider factors like:
- Special dietary concerns like sickness,
- Pathological issues like diabetes,
- How much fluid is in the foods you eat? Fruits contain lots of water. Oats have water added to them.
- What ratios of macronutrients you need? Protein-rich food requires more water to breakdown than carbohydrates.
- How much your body sweats — sweatier people need more water in general.
- Diuretics you may be consuming like coffee and alcohol.
We’re getting there 🙂
- First, we are going to estimate daily water needs based on regular activity.
- Second, we are going to estimate daily water needs based on specific exercise.
- Third, we are going to provide a check to make sure your water levels are in balance.
I) Formula to Estimate How Much Water I Should Drink a Day
Water in ounces = Body weight in pounds / 2.
So if you weight a 160 pounds you need about 80 ounces of water. Which is 10 cups, because there are 8 ounces per cup of water. So a person weighing 120 pounds, would in fact need about 8 cups of water. So maybe your mamma was right after all?
II) How Much Extra Water I Should Drink a Day when I workout?
Simply measure your weight before the workout, and after the workout. Example, you go to a CrossFit class at Sand & Steel. You don’t consume any liquids during the workout. You are 2 pounds lighter after the workout. There 16 ounces to a pound. Thus you consumed and sweated out approximately 32 ounces of water (2 pounds.) So you need to drink about an extra liter of water (33 ounces) to account for the water consumed in your workout.
III) Check your Urine Color to Make Sure Your Water Intake is Sufficient
You are basically looking for a very light to medium light yellow color. If you urine is crystal clear you are probably overhydrated (hyperneutremic). If your urine is dark yellow you need to drink more water.
What about the rule of just drink when you are thirsty? You’ll generally be working in a constant state of mild dehydration then. Thirst is created through a negative feedback loop. By the time you notice this feedback loop kicking in, you already have 2-3% less water than ideal.
Sand and Steel Fitness Nutrition
We provide a customizable diet and weight loss programs for looking good, feeling good, and losing weight. Improve performance through our sustainable diet program. We include a complimentary InBody Scan with your nutrition session to track body fat loss and muscle mass gains. We use the results from the InBody Body Composition Scan to adjust your diet and dial in the weight loss programming.