How Much Water Do I Need Daily?

How Much Water Do I Need Daily?
  I have 3 TOP questions I always ask a new client when we meet. One of which is,"How is your Water?" The answer from many that I hear is "I could drink more," or "I hate water," or "does coffee count?" This every day is still such a shock to me and is why I really wanted to take the time to talk about you and water. I am in high hopes that the second you are done reading this, that you will be on your feet getting some water in your body. Let's get you motivated, inspired, and excited to pound some good ol' quality H20! So Yeah, Yeah, Yeah you have heard it before and maybe you roll your eyes at this very moment. But trust me, if there is one thing I can promise you, it is that so many people are NOT drinking enough water. I can't tell you how many of my new clients, or friends, and even family members I have that just do not drink enough water for their body. My goal is to remind you, motivate you, and even teach you some of my best tips on how to get more H2O in your body. I thought this would be a great time to talk about STAYING hydrated, sharing some tips to get you and your kids to drink more water, and give you the facts on how important H20 is. Before I begin I would like to share that I was not always known as my current nickname which is: "Moni The Water Police." You see although I was an athlete in college, I sure did not drink water like one. I recall the staples of pizza, beer, and the "what is water" kind of diet. So you see, no one is perfect. Once I learned how much better I felt and performed when I was well hydrated and refueled properly- the rest was history. I also hardly ever got sick once I made this simple change. True story. If you know me, then you know I don’t give it a rest with how important drinking pure water and staying hydrated is. This is another controversial topic but regardless of what you hear you must understand the importance of hydration. Look at it this way; every system in your body depends on water. For example, water flushes out toxins, keeps your environment moist (think skin, muscles, organs, and bones), and most importantly carries nutrients to your cells. Not to mention helps you look and feel your best with providing you with energy. Experts all say something just a little different on how much water to drink exactly. I will get to that in a minute. Plus all of us are different too with specific needs. Each person is going to have slightly different amounts due to how much water their body actually needs. It can depend on many factors such as your overall health, where you live, and your activity level; etc: are you a professional cyclist or a non athlete? For now, one thing I can promise you, is that most people do not drink nearly enough water even though they think they do and therefore are dehydrated. Dehydration is having lack of water in your body to carry out normal functions. Even mild dehydration can make you tired, drain your energy, make you feel achy, and not help you stay as healthy as possible. Sounds kind of intense for being so common right! Also remember that when you get the signs of thirst. It is too late – you are already dehydrated. Plus, much of the time this can also mean you eat when you are really just thirsty, have lower energy, actually hold on to water weight, and really have no release to get the toxins and wastes out of the bodies.

Here is what you must understand:

  • On average, 60 percent of your body weight is made up of water.
  • Some benefits of water to just name a few include; increased energy levels, decreased appetite, improved metabolic function, helps eliminate toxins and wastes, and alleviation of fluid retention.
  • The more hydrated you are the more energy you will have, the better your body will function, and the better your skin will look. Hello glow!
  • Even better is if you replace soda with water and you can lose pounds and pounds in a year!

Tips to drinking more water:

  • At first, I recommend getting at least a half a gallon a day but try for more. It is hard at first but you will find it to get easier the more you drink up. (Not to mention you will have more energy and you may even see a change in your skin.) To do this, my favorite tool to share is:

To take your body weight, divided in half, and drink that number in ounces. Ex: If you weigh 150lbs divided by half, that is 75. So 75 ounces of water. This is my best advice. Why? Because we are not all the same size, shape, and weight! So why would a 220 lb man and a 130 lb woman both drink 60 oz of water? Makes sense, right.

You can follow the 8 by 8 rule too (Drinking at least eight 8-oz cups a day) but that is not as accurate and the key word there is at least.

  • Remember many foods are made up of water too and they help contribute to meeting your daily quota but I recommend focusing on drinking your fluids. This is more reliable, easiest, calorie-free, and inexpensive.
  • Make a goal to drink a glass first thing in the morning. Also try to drink a glass of water before and during every meal. This can help you not over eat and also will help jump start your metabolism. This is a great tip when you want inhale that bag of crispy and salt potato chips that is calling your name. So instead pound water and you usually will find out that you were just hydrated!
  • Infuse your water with flavor! Water does not have to be so boring. Think lemon, cucumber, fruit, fresh herbs, or other flavors to have great tasting water on hand.
  • Add BUBBLES! What I mean is by add in a sparkling water that is zero calories, many people find this to be easier and more fun.
  • Put water bottles in your car, at your desk, in your gym bag, all over your house, and even schedule it in as a reminder. No excuses with all the apps out there today, right!
  • FOR THE KIDS: Buy the tiny water bottles (4 oz or 6 oz) size so you don’t waste the full bottles. When they drink one - set up a reward system. Same thing with us; let them have fun picking out a fruit to flavor the water with or add in some bubbles (carbonation) as well. So many kids are not getting enough water in their active lives.
  • Sorry to get personal but Last but not least, what color is your urine? If it is colorless or very light that is a great signal that you are hydrated but if it is darker in color (close to an amber shade), you know you need more water.

For you active folks:

When you are exercising make sure you understand the following:
  • 2 Hours prior to exercise: drink 17-20 oz
  • Every 10-20 minutes during exercise: drink 7-10 oz
  • Following Exercise (thirsty or not): drink 16-24 oz for every pound of body weight loss (Based on Journal of Athletic Training)
A note to Women who are expecting or breast-feeding: Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day. Are you thirsty yet? I hope that all my easy tips help and that you learned a new thing or two.


Cheers! I would love to hear from you! Are you getting enough water? Is this something you seem to struggle with? What tips have worked best for you? Follow Moni to connect on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)


Moni xx
Love Monica Nelson

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Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at

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