How Much Water Should I Drink in a Day?


Having enough fluids in our bodies is essential for optimal performance.

Not being properly hydrated means a decline in:

  • Overall performance
  • Cognition such as reaction time and decision making
  • Recovery

Poor hydration status can also mean that training or competing may feel harder or you may tire sooner along with higher core body temperature (this contributes to the increase in perceived fatigue) and increased risk of injury.

To stay on top of your game, you need to know your hydration status and fluid needs.

So how much water should I drink?

As an athlete, follow the below steps to calculate your daily fluid needs. 

1) Divide your current weight by 2. This is your base number of ounces of fluid. 

2) Determine how much you lose during practice/games. 

Weight Before – Weight After = Weight Lost (in pounds or #)

3) Multiply weight from practice/games by 20 & add to the ounces in #1. 

This is the total number of ounces of fluid you need for that day. 

PLEASE NOTE: the above calculation for fluid needs may change based on exercise intensity & duration, weather (temperature/humidity), etc. THIS IS JUST AN ESTIMATE.

What is considered a “hydrating fluid”?

You can use the following fluids to hit your daily needs:

  • Water #1 (ALWAYS NUMERO UNO)
  • Low-fat milk 
  • 100% fruit juices
  • Coconut water
  • Sports beverages like Gatorade
  • Body Armor 


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