We all know how important staying hydrated is – especially for elite athletes. (That’s you, dancer!) But despite knowing that staying hydrated is good for you, many of us still find ourselves asking, “Just how much water do I need?”
The answer to that might not be as simple as it seems. You see how much water you should be drinking each day is going to vary depending on your activity level, gender, and activity level.
According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average healthy adult female needs to consume 11.5 cups (2.7 liters) of fluids per day while men require 3.7 liters.
Now, take a second and re-read that. 11.5 cups of fluids. About 20% of your daily water intake comes from the foods you eat.
The other 9.2 cups of fluids can be consumed by way of:
Water
Tea
Juice
Coffee (yes, coffee does count!)
Fizzy Water
Sodas
Kombucha
Electrolight beverages
Protein Shakes
Etc.
So yes, drinking plain water is important because you won’t be consuming calories while hydrating. However, it isn’t the only method of staying hydrated.
But that’s an Average Person, How Much Water Do I Need As an Athlete?
Just as with the average person, some variables will change the answer to this question. Activity level, how much you sweat, gender, environment (is it hot outside?), age, and body size will affect your body’s needs for staying hydrated.
According to the National Institute of Health, athletes should begin a training session well-hydrated by consuming about 2.5 2 to 3 hours before exercise. Then, about 10-20 minutes before exercise they recommend athletes consume another 1-1.25 cups of water to fully prep the body for the workout.
This same study determined that during the workout, athletes are (ideally) replenishing whatever fluids are lost through sweat throughout the workout (about every 10-20 min).
Don’t worry, these don’t have to be big gulps of water; just a few sips to keep up with the dehydration caused through sweating.
Now, if it’s super hot or you’re sweating a ton, consider upping your water intake or even adding in some electrolytes to help your body keep up with your sweat!
Sounds Good. HOW Do I Drink That Much?!
Front Load Water Intake
My favorite way to hit any goal is to front-load.
Instead of waiting to work toward my goal, I start making progress as soon as possible.
Take staying hydrated, for example. If I have a goal of consuming 80 ounces of water per day, I will start ticking off that goal first thing in the morning.
Before I drink my coffee, I have a cup of water. Already kicking off my day and making progress toward my goal.
This helps me remember my focus for the day.
Plan Ahead and Carry It With You
I make my coffee and fill up my water bottle that I’ll be using that day so it’s already packed and ready to go!
Say goodbye to stealing sips at the water fountain in the studio. Never again overpay for a 16 oz Nature’s Spring at the bodega.
I have found that if I have water with me, I’ll drink it. Truly, it’s that simple.
This goes for walking around the house too. Room to room I carry my water bottle around so that anytime it crosses my mind I can take a sip.
Use a Straw
Our bodies use sensory experiences to estimate how much we’ve consumed. Additionally, our bodies are highly suggestible.
So, if you’re trying to stay hydrated, try sipping your water through a straw.
Not only does this increase the amount of sensory stimulation associated with drinking. It’s also convenient.
You’re more likely to take a sip of water if you don’t have to open and close your water bottle every time you want a swig!
I know all of these tools sound incredibly simple, but it really can be that simple.
Our bodies need water throughout the day. If there are few barriers to your goals, they are more likely to be achieved.
So if you’re goal is staying hydrated throughout the day, remove any barriers that might get in the way of that goal.
Just by way of seeing a water bottle in your bag and starting your day with a glass, you are removing those barriers and giving your body more opportunities to nudge you to drink more.
So, how much water will you drink tomorrow?
For more fitness tips, check out these quick reads: Snacks on Deck: Everything You Need to Know about Eating Before A Workout, Dance Injuries And How to Prevent Them (According to Broadway’s PTs!), Does Timing Matter? A Full Breakdown of Nutrient Timing
