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The American Council on Exercise has suggested to drink:
- 17 to 20 ounces of water 
(500ml to 600ml) 2 to 3 hours before exercising
- Another 8 ounces 
(250ml) during your warm-up
- 7 to 10 ounces (250ml to 300ml) every 20 to 30 minutes during exercise
- And 8 ounces of water (250ml) within 30 minutes after exercising.

Your water needs depends on your age, gender, height, weight, exercise intensity, and how long you exercise. (33.814 ounces = 1 liter)

Which is better? Drinking Cold Water or Warm Water?

It does not make a significant difference, if you prefer cold water or warm water. The most important thing is to drink enough water each day whether it is warm or cold. 

Cold can be better to drink when you are exercising vigorously. When you exercise, your body temperature rises above the normal 98.6°F (37°C); drinking cold water can help lower your temperature back to normal. Warm water can be better for digestion, detoxification and pain relief. As I have already mentioned above, the most important thing is to stay hydrated. 

How much Water should you drink each day?

According to the Institute of Medicine, the AI (adequate intake) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day. In general, you should try to drink an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds (68kg), that would be 150 ounces (4.43 liter) of water a day. 

How to know if you are not drinking enough water?

Look in the bowl after you have gone to the bathroom. If your urine is clear or very light yellow, you are well hydrated. If your urine is dark yellow, you are dehydrated. 

What happens if you drink too much water?

In rare cases, drinking an extreme amount in a short time can be dangerous. It can cause the level of salt in your blood to drop too low. This is the condition which is called hyponatremia. It is very serious, and can be fatal. You may hear it called “water intoxication”.

To avoid water intoxication, listen to your body. If you are pushing fluids beyond the point it is comfortable, it is a sign that you should stop drinking water now. Don't drink water forcefully.

Is drinking water before meals good for you?

Yes. Drinking water before meals can help you consume fewer calories at mealtime, which can ultimately lead to weight loss. It helps you lose weight because the water provides a sense of fullness, so you eat less food to reach the point of satisfaction.

Should you drink water while you eat?

It is okay to sip a little water during meals. In fact, drinking of little amount of water with the meal actually helps digestion. But drinking too much water (two glasses or more) may interfere with digestion. Drinking too much water during meals would slow the digestion process and reduce the body’s ability to produce enough digestive enzymes to digest foods properly.

Should you drink water immediately after eating?

Drinking water after a meal improves your digestion. There is no concern that water will interfere with digestion. In fact, drinking water after a meal actually aids digestion. It takes your body a while to break down the food you eat, so drinking a glass of water after eating can help dissolve food and transport it through your digestive tract.  

Should you drink water right after you wake up?

Yes. I recommend you to drink about 500ml of water each morning when you wake up and get out of bed. It rehydrates your dehydrated body, flushes out toxins, fires up your metabolism, fuels your brain and relieves constipation.

In Japan, it is common practice to drink two full glasses of water upon waking. It is said have the ability to fully cure a number of diseases as well as provide a host of other benefits.

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Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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