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Hydration Station: how much fluid does your body need?

Updated: Mar 31, 2020

We’re focusing so much on food right now - stocking up, controlling cravings, prioritizing protein and fiber...

Its easy to forget about hydration! We may not be at 100% of our normal exercise capacity, so we’re not sweating and its not like its hot out to remind us water is important.

Remaining under hydrated can leave us sluggish, hungry with food cravings, and constipated.

What will being properly hydrated do you for?

  • supports healthy skin

  • supports proper digestion and BMs

  • helps kidneys flush out biproducts of metabolism

  • promotes delivery of nutrients and oxygen to the whole body

  • supports muscle and joint health

  • reduces food cravings

  • improves cognition, mood, and sleep

What is hydrating?

  • water

  • seltzer

  • coffee and tea

  • soups and broths

  • vegetables can be greater than 90% water: celery, tomato, cucumber, zucchini, bok chit, peppers, asparagus, spinach, broccoli, Brussels sprouts

  • fruits can be mostly water as well: watermelon, cantaloupe, strawberries, peaches, pineapple, apricot

How much do you need?

25-30 mL/kg is what may be recommended for the average person from a clinical standpoint. For most of us that don’t follow the metric system that can simply translate to half your body weight in ounces of water.

  • 135 pound person = 67.5 ounces/day

  • 155 pound person = 77.5 ounces/day

  • 175 pound person = 87.5 ounces/day

  • 200 pound person = 100 ounces/day

Most Nalgene bottles are 32 ounces, Swell bottles are 25 or 17 ounces. A can of seltzer and a typical plastic bottle of water is 12 ounces.

A cup of most of the fruit and vegetable above can provide 4 ounces of water!

Do active individual and athletes need more because they sweat more?

YES! You shouldn’t consume about 16 ounces or 1/2 a liter for every pound you lose during activity. Weighing yourself once before and once after your usual workouts can help you understand your sweat rate and how much to replace - and this is on top of what I mentioned above.


  1. Drink early and often. Front load you water. 1 liter or 32 ounces before leaving for work, another 32 ounces before lunch, 1/2 liter or 16 ounces with lunch, and finally 16 ounces before ending your work day - this can be a solid strategy.

  2. Don‘t get thirsty. If you’re thirsty - you’re waited too long.

  3. Too many bathroom trips? Check your urine - if it’s clear or very light hay color then feel free to dial your water intake back by about four ounces over a few days until you feel you’ve balanced things outs.

  4. Post workout, water by itself may not always be the most hydrating choice. Low sugar sports drinks, recovery drinks, or dairy based drinks provide you with the electrolytes like sodium, potassium, magnesium, calcium, and chloride you lost with your sweat. Drinking these options can actually help your body absorb and hold onto fluids for more optimal rehydration.

You got this,