💧How Much Water Should I Drink?

The formula I start with is …

Half your body weight in ounces of water daily, typically not exceeding 100.

… but we won’t stop in the shallow end.

We’ll dive deeply into the following:

1. The Big Picture 🖼️

2. Explain It To Me Like I’m 5 👦

3. What Color Is Your Pee? 🚽

4. Actionable Tips 🎯

5. Parting Zen 🧘‍♂️

The Big Picture 🖼️

Fluid balance is a delicate, beautiful, amazingly complex process about which many scientific textbooks have been written …

… and it’s also simple.

You have water constantly coming into and out of your body in myriad ways.

For example, it has been shown that sweating during exercise can excrete as much as 2 Liters (68 Ounces) per hour in some people.

Some of the major variables that may affect how much water you need to drink daily are:

• Your size, composition, & weight;

• The temperature and humidity;

• Your exercise & sweat levels;

• Your salt & alcohol intake.

You probably will not need to drink the same amount of water on average every day or month.

Things are constantly changing, and you should adapt.

We’ll review some potential adjustments in the ‘Action Steps’ section.

Explain It To Me Like I’m 5 👦

Today’s topic, as simply as possible:

“Drink enough water to keep your body in balance.”

What Color Is Your Pee? 🚽

We’re all grown-ups reading this, but if you giggled, that’s OK :)

However, don’t ‘poo-poo’ the importance and accuracy of nature’s calling.

You should be looking at your pee and poop every time you go.

[Teaser: I’ll do a future newsletter on poop. With a chart.]

Actionable Tips 🎯

Actual example:

I’m 5’10”, about 158 pounds, with 12% body fat. I typically drink 80 ounces of water daily and 2 cups of coffee during the Fall, Winter, and Spring.

During the Summer, I average an additional 3-4 hours per week of activity, sweat a lot more, and it’s hotter.

As a result, during the Summer, I drink about 100 ounces of water daily and only 1 cup of coffee.

Action Step:

Measure it!

Many people don’t know how much water they take in daily.

Get a bottle of which you know the volume and track it for 2-3 days.

You might be surprised.

Bonus Info:

Caffeinated beverages do not count towards your water intake.

Sparkling waters do.

If you’re unsure how many ounces your favorite bottle holds, fill it up, then pour it into a marked container, such as a measuring cup or pot. (Yes, this is a commonly asked question!)

I use these electrolytes in all of my water.

Certain foods like fruits have higher water content, which helps.

Spread it out throughout the day so you don’t pee all night.

Keep your water bottle in sight: on your desk, in your car, etc.

Set reminders on your phone to drink if needed.

Parting Zen 🧘‍♂️

A simple word, phrase, or thought to take with you:

Thanks for reading!

Take care,

Coach Matt

P.S. New reward available if you refer to this newsletter: