Eat This/Not That: Staying Hydrated

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We’ve all been raised to believe that we need eight glasses of water a day. But what’s a glass? When do you drink? What should be in that water? Does it need to be water? What about during workouts? Here are some answers.


Why drink? Sixty percent of your body is composed of water, including 75 percent of your muscle and 85 percent of your brain. It’s why a headache, fatigue, and weakness are the first signs of dehydration. You need water to absorb vitamins and nutrients; to ensure proper digestion; and to detoxify your liver and kidneys.

Does coffee count? Actually, no. Coffee and energy drinks with caffeine (as well as alcohol) act as diuretics and thus contribute to dehydration.

How much to drink? The idea we need to drink 8 glasses (2.5 liters) stems from a 1945 government recommendation. But the reality is that how much you need to drink depends on your own individual composition and activity level. I recommend drinking at least 25 percent of your body weight in ounces with an ideal goal of 50 percent. So if you weigh 140, aim for 70 ounces (about ten, 8-ounce glasses). And make sure you drink after workouts. The American Heart Association recommends a pint of water for every pound you sweat.

Should I drink during workouts? If you can. If you’re dehydrated, studies find, it could affect your performance. And make sure you hydrate before a workout, too.

Do I need sports drinks or added electrolytes/carbohydrates? Not unless you’re engaged in duration exercise, something like Murph, or it’s really hot. For our typical workouts, plain water is fine. There’s some evidence that cold water is even better in terms of performance. Having said that, if you work out early morning before you eat consider adding some Xendurance Fuel 5+. It contains a blend of sweet potato carbohydrates and caffeine to provide quick energy.

Is there such a thing as too much water? There sure is. It’s called hyponatremia and it can actually be fatal.

So how do I stay hydrated? Glad you asked. My best tip is to carry a water bottle with you throughout the day and keep it filled. If plain water is boring, add fruit or cucumber slices or sugar-free flavorings. Just keep sipping!