Are You Drinking Enough Water?

There are a lot of different guidelines for recommended water intake. The old school recommendation was to drink 8 glasses of water per day. Now while that may be enough water for a sedentary individual, it’s not enough for active people who are involved in exercise and fitness.

In this blog post you’re going to find out about a “sneaky trick” that will tell you instantly if you’re drinking enough water each day, or if you need to drink more water to keep your body hydrated and optimize your athletic performance in the gym.

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For active people I recommend that you consume a minimum of 1/2 ounce of water per pound of bodyweight per day. That’s approximately 33 milliliters per kilogram of bodyweight.

So for example, a 200 pound man (90 kilos) should drink at least 100 ounces (3 liters) of water per day. This is a good baseline water intake, but if you feel thirsty beyond this, by all means drink more water.

Here are some practical tips for drinking more water during the day.

  • Each morning when you wake up drink 2 glasses of pure water before you have anything else. This will re-hydrate your body after all night. So before you eat breakfast or before you grab a cup of coffee… Drink 2 glasses of water!
  • When you workout keep a water bottle with you at all times and sip on water between sets. By having a steady supply of water during your workouts you’ll keep your body hydrated and maintain higher strength and energy levels.
  • When you go on long walks, bike rides, hikes, etc. take water with you. I personally use and recommend a water back pack such as the Camelbak.
  • Drink a glass of water with each of your meals.

In general try to not let yourself get thirsty. Try to keep ahead of your water intake so that you drink before your mouth is dry and you are dehydrated.

Sneaky Trick To Know If You Are Drinking Enough Water Or Not…

An easy indicator that you can look for to determine whether or not you are hydrated enough is the color of your urine. Ideally your urine should be clear or light yellow. If it’s dark yellow, or if it smells strong, you need to drink more water.

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Obviously the amount of water intake should depend on the amount of water you lose while doing day to day work, exercise, etc. I must say this article had undergone a great research. Thanks! Now we have a guide on how much water should one get each day depending on their activities.

  • I worked with this guy recently who told me that drinking a gallon of water a day is “too much” and that I should cut back because it’s unhealthy.

    All I could do was shake my head and not say anything. Where do people learn this stuff?