We’ve all heard the advice: drink eight glasses of water a day. It’s a simple, catchy rule, but for anyone who likes to move, tone, and stay active, that baseline is often just the starting line.
Proper hydration is non-negotiable for peak physical performance, smooth recovery, and avoiding common issues like fatigue, joint stiffness, and headaches. Here is your definitive guide to figuring out your personal daily fluid target, tailored for an active lifestyle.
The Official Baseline: Total Fluid Intake
For a generally healthy, sedentary adult, health organisations recommend the following total daily fluid intake (which includes water, other beverages, and water absorbed from food):
Men: About 15.5 cups (3.7 litres) per day.
Women: About 11.5 cups (2.7 litres) per day.
Approximately 20% of your daily fluid comes from food, leaving the rest to come from beverages. The commonly stated “8 glasses” (roughly 1.9 litres) is a solid target for plain water intake on a non-active day.
But if you’re focused on movement and fitness, your requirements will be higher.
The Active Lifestyle Equation: Adjusting for Movement
When you exercise – whether through lifting, dancing, hiking, or sports – your body’s cooling system (sweating!) kicks into high gear, dramatically increasing your fluid loss. Your personal needs skyrocket based on the duration and intensity of your activity.
Here’s how to adjust your water intake for training:
Before Your Workout: Drink 2-3 cups of water 2-3 hours before your session, and another cup 20-30 minutes before starting.
During Your Workout: Aim to drink 1-1.5 cups every 10–20 minutes. If your activity lasts longer than 60 minutes or is highly intense, consider using an electrolyte drink.
After Your Workout (Recovery): It is crucial to replace lost fluids. For every pound you lose during exercise, drink 16 to 24 ounces (or 2-3 cups) of water or an electrolyte drink. This supports muscle recovery and temperature regulation.
The Two Golden Rules: Listen to Your Body
While the cups and ounces are helpful starting points, your body gives you two reliable signals every day. Use them as your ultimate hydration gauge:
- The Thirst Test
This is the simplest signal. If you feel thirsty, you are already slightly dehydrated. Make drinking water a habit throughout the day, not just a reaction to thirst. Keep a bottle handy whether you are at your desk or in the gym. - The Urine Check
This is the most accurate measure of your hydration status:- Perfectly Hydrated: Your urine should be a pale yellow or straw colour.
- Needs Improvement: Dark yellow or amber-colored urine means you need to drink significantly more.
Note: Completely colourless urine can sometimes indicate you’ve had too much plain water, which can dilute essential electrolytes.
Other Factors That Boost Your Needs
Even on rest days, certain conditions mean you should be sipping more:
- Climate: Hot, humid weather or high altitudes accelerate fluid loss.
- Illness: If you have a fever, or are experiencing vomiting or diarrhea, your body is losing critical fluids that must be replaced.
- Diet: If your diet is high in sodium or fibre, you may require extra water to help your body process it efficiently.
If you train with me you’ll know that I encourage regular opportunities to take a sip of water – don’t drink too much at once, though, especially if you’re planning to jump around or go for a run – all that extra fluid can make some people feel uncomfortable.
Symone x