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How much water is enough

Did you know up to 60% of human bodies are water? Our lungs, brain, heart, muscles, skin, and kidneys are mostly water. Even our bones are made up of a decent amount of water.


Our bodies need water to survive. In survival situations, you'll live longer without food than you would water. Now that we've had enough of my scare tactics... how much water is enough per day?


SURPRISE: It depends.


You've probably heard everything from 1/2 your body weight to a gallon per day (thank you, gym bros) and everything in between.


If I'm being honest, there isn't a perfect formula. Everyone has a different hydration/dehydration rate depending on sweat levels, secretion, breath, environment (humidity and temperature), and activity levels. On the other hand, me saying "there isn't a perfect formula" isn't really helpful either, so here are my actionable recommendations:


1. Recognize how much water you're currently drinking. Whether you track with an app or keep an eye on how many times you fill up your water bottle per day, pay attention for a couple days.


2. During these observations, note the following: Did you feel thirsty? Did you have any signs of slight dehydration? What color was your urine?


3. Once you have identified your starting point based on the data and observations, aim to drink one more cup (8 oz) or bottle of water (16 oz) per day than you have been.


Here are 4 habit stacking tips for drinking more water:

1. Set out a cup of water next to your bedside before you go to bed. Then in the morning, your water is ready for you to drink first thing.

2. Drink water with all of your meals. Assuming you eat 2-5 meals per day, having water with those meals to increase your water intake.

3. Always have a water bottle with you during your workout (and take it everywhere else with you. I like to call it an emotional support water bottle. They're always looking out for you; keeping you hydrated and being there for moral support lol).

4. Always bring a bottle of water with you in the car. Another excellent examples of having an emotional support water bottle. This is both a helpful tip for increasing water intake, and a smart idea for safety reasons (in case you get stuck on I-70 for 6 hours — 'tis the season!).


Stay hydrated, friends.


Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.


I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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