How Much Water Do I Really Need to Stay Fit Everyday

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So you want to know, “How much water should I drink a day?”

The short answer: drink enough to not be thirsty (maybe slightly more).

The long answer: read this guide for that!

Proper water consumption is a must for health and fitness, which is why we discuss it with every single member of our 1-on-1 Online Coaching Program. We even assign them fun missions to make sure they’re adequately hydrate. Here’s what we’ll cover to answer the question, “How much water do you really need?

Pour yourself a glass of water (duh), then let’s do this thing!

Should You Drink 8 Glasses of Water a Day? (The Controversy)

This is a really cool picture of a glass of water.

First and foremost, yes you need water.

Boom. Article done. I’m going on break.

I kid, I kid.

Water is good for you; a significant portion of your body is composed of water, and when you lose fluids through sweat, exertion, bodily functions, etc, consuming water can help you replenish fluids.


The whole “8 glasses of water a day” thing is not law. 

In fact, there’s no real proof of this being a proper amount at all.

As we’ve told you before, we are all unique snowflakes, and we all require different amounts of water!  

Chef saying "Everybody's different, but that's okay."

Somebody that exercises with regularity and goes on a lot of long runs will require more water than somebody who exercises less regularly. 

There’s no exact amount of water that works for each person.

So where did this magical “8 glasses of water a day” number initially come from?  

Nobody really knows.  

A gif of Han Solo shrugging, because he doesn't know where that water advice came from either.

According to Snopes[2]:

Back in 1945 the Food and Nutrition Board of the National Research Council stated that adults should take in about 2.5 liters of water per day (which is roughly the equivalent of eight glasses of water), but it also noted most of that intake level was already satisfied through the consumption of food without the need for the additional drinking of water.

That’s right, you get a SIGNIFICANT amount of water from the food you are consuming. A huge percentage of our body is water, a huge percentage of the planet is water…why wouldn’t a huge percentage of our food be water too?

So, yes. Consuming water is important. 

But the 8 glasses a day case doesn’t hold water (ha!), as we get a significant portion of our daily H2O from the food we consume.  Things like fruits and vegetables (and even meat) are composed of a tremendous amount of water, all of which count towards our ‘hydration quotient’ for the day.

Do you know what else counts? 


How Much Water a Day Do You Really Need? (Follow Your Thirst)

Very cute.

So you now know you don’t need to always drink 8 glasses of water.

It could be less and it could be more. 

So how much exactly do you need?

Honestly? Drink when you are thirsty. 

That’s it. I’m going on vacation!

Kidding again. 

Seriously though, your thirst is a pretty damn good indicator of when you should consume more water. Do you think dogs and cats and elephants worry about hydration levels?  

Nope – they simply consume water when their body tells them that they are thirsty.

A cute elephant drinking from a hose.


As nerds, we tend to overthink, overanalyze, and drive ourselves crazy with too much info.

Now, if you happen to be one of those people that needs MORE advice than that, check your urine color.

Weird, I know.

This chart provides a great test for the proper shade of urine: 

This chart of urine color can help you decide if you should drink more water or not.
Things to consider:

  • You want to aim (not literally) for the first three categories from the top, or “lemonade” color.  
  • If your pee is starting to resemble Lemon Lime Gatorade (4th category down), you’re dehydrated. From here, the darker and browner the color, the more dehydrated you are. 
  • If your pee comes out a different color altogether, I would probably seek medical attention immediately. You’re welcome 
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