Being properly hydrated can help you focus, give you more energy, and keep that fiber doing it's job!


  • Digestion
  • Energy levels
  • Weight loss
  • Focus
  • Mineral levels in the body
  • Blood pressure


Here's your basic formula:

Weight (lbs) / 2 = water oz


If you're working out like the recommended amounts, you may need up to your full body weight in ounces every day. 

OR you may need more if you--

  • Have been sick
  • Have been up the night before drinking a lot
  • Have had super salty foods many days in a row
  • Have just been sweating a lot for whatever reason
  • Have digestive issues


I recommend a full glass as soon as you wake up, and another after any diuretic you drink (which usually means caffeine.)

Other than that, once you determine your needs, try to spread it through the day, and focus on times when you've just had a sweat session.

*Also, other beverages can count toward your water count each day, but if you're drinking soft drinks, do your best to NIX THOSE ASAP!


Surely you've seen all the different gimmicks for waters out there: alkaline, 'smart' water, electrolyte water, etc. 

Here's the bottom line on those:

  1. If you try them out and feel better, more power to ya. But there's no way to tell if you actually need any of those types.
  2. Sparkling water is just as good AS LONG as it doesn't have sugar. Some of these are flavored and they'll add either sugar or artificial sweeteners. Do yourself a favor and pass these up. Dasani brand has a sparkling water with lemon, lime, and a couple fruit flavors, as well as La Croix, and Bubly that have no sweeteners.
  3. If you can't find these brands in the store, look for seltzer water. Several of the grocery chains have their own brands of flavored seltzer water that have no sweeteners (artificial or sugar).

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

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