Water is the most underrated tool for better performance, recovery, and overall health. You train hard and eat right, but are you drinking enough water?
Dehydration can reduce your strength, slow muscle recovery, and increase fatigue. So how much water should you drink per day? Let’s break it down using science-backed research to keep you performing at your best.
Why Hydration Matters for Fitness & Health
Water is essential for every bodily function—from regulating temperature to lubricating joints and transporting nutrients. Without enough water, your body can’t function optimally, leading to:
✔ Fatigue & brain fog
✔ Weaker workouts & slower recovery
✔ Increased hunger & cravings
✔ Poor digestion & bloating
✔ Higher risk of muscle cramps & Injuries
Study: A 2017 study in the European Journal of Clinical Nutrition found that even 2% dehydration can impair physical performance, reduce endurance, and increase perceived effort in exercise.
The Fix: Stay ahead of dehydration by drinking water throughout the day—not just when you feel thirsty.
How Much Water Should You Drink Per Day?
The classic “8 glasses a day” rule isn’t one-size-fits-all. Your water needs depend on your activity level, climate, and body size.
General Daily Water Intake Guidelines
Sedentary Lifestyle: 2-3 liters (8-12 cups)
Active Individuals: 3-4 liters (12-16 cups)
Hot Climates or Sweat More: 4+ liters (16+ cups)
Study: Research from The Journal of the International Society of Sports Nutrition found that athletes need a minimum of 3-4 liters per day to optimise performance, prevent cramps, and maintain endurance.
Rule of Thumb: Drink 30-40 ml of water per kg of body weight daily.
For example:
✔ A 70 kg (154 lbs) person should drink 2.1 – 2.8 liters daily
✔ A 90 kg (198 lbs) person should drink 2.7 – 3.6 liters daily
How Much Water Do You Need During Workouts?
Before Exercise: 500ml (16oz) of water 30-60 minutes before training
During Exercise: 200-300ml (8-10oz) every 20 minutes
After Exercise: 1 liter (32oz) for every kg of weight lost from sweat
Study: A 2010 American Journal of Sports Medicine study showed that losing just 1% of body weight in sweat reduces performance by up to 10%.
Pro Tip: If you sweat heavily, add electrolytes (sodium, potassium, and magnesium) to replenish lost minerals and prevent cramps.
Signs You’re Not Drinking Enough Water
Frequent fatigue & sluggishness
Dark yellow urine (your pee should be pale yellow)
Dry mouth & headaches
Muscle cramps or dizziness
Uncontrollable cravings (often mistaken for hunger!)
Study: A 2016 study in Physiology & Behavior found that mild dehydration (1-3%) can trigger mood swings, anxiety, and mental fatigue.
The Fix: Drink a glass of water first when you feel “hungry”—it could just be dehydration.
Final Thoughts: Stay Hydrated, Stay Strong
Water is your best performance enhancer. It fuels your workouts, sharpens your mind, and keeps your body functioning at its peak.
Action Step: Start tracking your water intake today & notice the difference in your energy, performance, and recovery!
Stay hydrated. Train smart. Get stronger with 12reps!
References
1. Maughan RJ, Shirreffs SM. Dehydration and rehydration in competitive sport. Eur J Clin Nutr. 2017.
2. Casa DJ, Armstrong LE, Hillman SK, et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. J Int Soc Sports Nutr. 2012.
3. Cheuvront SN, Kenefick RW. Dehydration: physiology, assessment, and performance effects. Am J Sports Med. 2010.
4. Benton D, Young HA. Do small changes in hydration status affect mood and mental performance? Physiol Behav. 2016.
