Hydration Calculation: How Much Water Do You Really Need for Maximum Health Benefits?

Steve Cole Training
Jul 6
2 min read

Confused about hydration??

Here are all the guidelines and facts you will ever need.

It's easy to get analysis paralysis when you start to read about water. How much? How little? The more you read, the more confused you get, right?

The benefits of drinking more water are undeniable and medically proven to boost many health markers in the body. I could write a whole blog on it without even mentioning the blog title!

Let's start off by highlighting some facts. Your kidneys can only process a limited amount of water each hour, around 0.7 to 1 liter per hour. When I was cutting weight for boxing, I would reduce my water intake and use the sauna to shed water weight. After the weigh-in, I would try to rehydrate as quickly as possible. I knew that 1 liter an hour was all I could absorb, so it would take me several hours to fully restore what I had lost. Drinking too much can sometimes overwhelm the kidneys, so it's important not to drink too much at a time.

If you drink too much, you risk some pretty grim health issues such as water intoxication, electrolyte imbalance, and kidney overload. However, you have to really overdo it to cause serious harm.

Factors Affecting Water Intake

Age: Infants and young children have higher requirements relative to their body weights than adults.
Sex: Men generally need more water than women due to differences in body composition and metabolism.
Activity Level: People engaging in strenuous physical activity will require more water to replace fluids lost to sweat.
Climate: Hotter climates will require people to drink more.
Diet: Spicy, salty, or sugary diets can increase fluid loss, as can the consumption of caffeinated beverages.

The Sweet Spot of Water Intake

The leading expert on water intake, Paul Chek, has a great equation that will help you successfully hydrate your body without any risks.

Paul Chek recommends that individuals follow this equation for water consumption:

Bodyweight in kg multiplied by 0.033

For example, I weigh 86 kg. So, 86 kg x 0.033 = 2.838 liters per day.

Summary

While not enough water is bad, overloading with too much in one hour or too much in total can lead to risks. Follow the equation to achieve optimal hydration and health.

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