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"How much water should I be drinking?"

Every system in your body depends on water, at least a 1-2% drop in water of your body weight can lead to slight dehydration. Your body will try to retain as much water as possible when this happens, and in doing so, your body will keep toxins or free radicals, making your body tired and in some cases slightly bloated. It can cause massive cramping on your entire body and in some cases even death through severe dehydration.


Water is critical to life because your body is made up anywhere from 55% to 80% of it. Just by doing an activity of at least 45 minutes, your body will lose roughly 12 oz of water by sweat. The general rule is to drink 64 oz or 8 cups per day. Also eating fruits and vegetables will help you stay hydrated because those foods tend to have h20 in them.


The general rule is to drink 64 oz or 8 cups of water per day.


64 oz is not going to be the same for everyone. Not everyone has the same activity level and not everyone has the same body type. When the body is hydrated the very first thing the body will do is lose the excess amount of h20 that has been retaining which in my experience is roughly 5 pounds. When you are well hydrated your body, in some cases, will start reducing joint pain or back pain and will stop hunger. Often the brain confuses thirst with hunger and a lot of people tend to eat instead of drinking water.


Often the brain confuses thirst with hunger and a lot of people tend to eat instead of drinking water.

Water Intoxication- Can you drink too much?


On the flip side there is also a risk of drinking too much. Drinking too much water could potentially result in death. Multiple athletes have died because of over consumption of water. When you drink too much the body will lose a lot of sodium. Sodium is an important mineral for electrolytes.


Signs that your water intake is too much:

  • urine is very clear and and you tend to go frequently including multiple times at night
  • you’ll start cramping because of lost of sodium
  • you get throbbing headaches
  • and your brain feels like is in a bowl of water (at least that what happened to me once.)
  • you’ll notice swelling or discoloration in your lips, feet or hands.


If you notice any of these symptoms just cut back on water and see if symptoms decrease and replenish your electrolytes (sodium, magnesium, potassium and calcium).  Obviously call 911 in case of an emergency.


How much water should you drink based on your weight?


What I have found for best water consumption has been through a website called Their formula is basically to drink your weight x 67%. Keep in mind when you are working out or doing some type of activity you need to replenish the water that has been lost so you may drink a bit more than the 67%.


The information that I have given you today has been through a combination of book that I have read through nutrition classes, WebMD, fitness certification books, and a few websites throughout my career.


This is how much water you should be drinking per day.

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf

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