top of page

How much water do you need?



We all know we have to stay hydrated but what does that actually look like ?

Are you actually drinking enough for your body to function?

On average we underestimate our bodies needs by 20-30% for hydration intake.

As a basic rule of thumb for any individual before training and accounting for sweat loss

33ml per kilo is what you should be drinking as a minimum to allow your body to perform its basic functions.

If I am 68kg then 68 x 33 = 2,244 (2.2ltrs) for me on a daily basis before training.

If you are 110kg x 33 = 3,630 (3.6litres) The bigger you are the more water you need to help detoxify your system.

If you are training you need to be allowing for another litre minimum for your body to replenish and hydrate.

Common side effects we see if you're not drinking enough;

-You're waking up tired,

-Prone to headaches and muscle soreness,

-Feel jittery or you have trouble remembering or focusing on tasks

-Constipated or irregular bowel movements (this is then being absorbed back into your system, so your body is then trying to get nutrients from your feces)

If you don't like the taste then flavour it with berries, lemon, cucumber, mint, something natural.

*if you are drinking tea and coffee then you want to aim for another glass of water as these are a diuretic although mostly water the caffeine will play a part in dehydration on a cellular level

*Remember you're a houseplant with complicated emotions.


Coach Ellie

52 views0 comments


bottom of page