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How much water should I be drinking daily to support my fitness goals?

Hello everyone,

I have recently gotten more into fitness and I am trying to make sure I am doing everything I can to support my goals. I have read that staying hydrated is important, but I am not sure how much water I should be drinking daily. I want to make sure that I am not drinking too little, but also not overdoing it. I am currently doing about an hour of weight training and 30 minutes of cardio 4-5 times a week. Any advice or recommendations on how much water I should be drinking daily to support my fitness goals would be greatly appreciated. Thank you in advance!

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Hey there!

I can definitely share my personal experience on this topic. I used to not pay much attention to my water intake and it was affecting my workouts. However, after consulting with a nutritionist, I started drinking around 3 liters of water every day and noticed a significant improvement in my overall fitness.

Based on what I've learned, drinking enough water helps your body regulate its temperature and maintain its energy levels during workouts. It also helps with muscular recovery and reduces the risk of injuries. Therefore, it's important to make sure you're drinking enough water to support your fitness goals.

In my opinion, aim to drink at least 2-3 liters of water a day and try to increase it on days when you're doing more intense workouts or sweating more. Remember, everyone's body is different, so it's important to listen to your body and adjust accordingly.

Hope this helps!


Hi everyone,

I found staying hydrated to be a pivotal point when it comes to maintaining my fitness goals. Initially, I didn't pay much attention to my water intake but I started increasing it, and it positively impacted my overall health.

Based on my personal experience, I try to drink at least 2.5-3 liters of water daily. I carry a 1-liter water bottle with me everywhere I go and refill it whenever it's empty.

I also tend to drink more water on days when I have an intense workout, but I never consume too much water at once to avoid discomfort. Instead, I drink water consistently throughout the day.

In addition to regular water, I also consume coconut water, which is a natural source of electrolytes that helps in maintaining hydration and replenishing the body after a workout. Nevertheless, I always make sure to avoid sugary sports drinks and soda.

Lastly, I'd like to emphasize the importance of being consistent when it comes to water intake. Even if you don't feel thirsty, make it a habit to drink water regularly.

Hope this was helpful!


Hi there,

I personally struggled with staying hydrated during my fitness journey until I started tracking my water intake. I found that I needed to drink more water than I initially thought to support my fitness goals.

Based on my experience, I try to drink at least one liter of water before and during my workout, and then another liter after my workout to help with recovery. On days when I'm not as active, I aim for around 2 liters of water, but I tend to drink more when it's hot outside or I'm feeling particularly thirsty.

One thing that really helped me was carrying a water bottle around with me throughout the day as a reminder to drink more water. I also add a pinch of pink Himalayan salt to my water to replenish electrolytes lost during exercise.

Overall, I think it's important to listen to your body and adjust your water intake accordingly. Don't be afraid to experiment and find what works best for you and your fitness goals.

Hope this helps!


Hey everyone,

As someone who is very active and exercises regularly, I can say that staying hydrated is crucial to maintain both physical and mental performance during workouts.

Based on my personal experience, I usually aim to drink at least 3-4 liters of water every day, as I sweat a lot during my workouts and it's important to replenish the water lost. I also make sure to drink around 500ml of water 30 minutes before my workout and then sip on another 500ml during the workout to stay hydrated.

Additionally, I've found that incorporating other beverages and foods with high water content- such as coconut water, fruits like watermelon, and vegetables like cucumber- also helps me stay hydrated throughout the day.

However, it's important to note that water requirements differ from person to person based on their body composition, activity level, and other factors. So, my advice would be to listen to your body and drink whenever you feel thirsty and drink an extra glass of water when you feel dehydrated.

Hope this helps!

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