Next group starts OCTOBER 4th, 2021:

Step 4: Water


Big surprise, right? 

You had to know water was going to make it onto the list somehow! 

Most people (we’re talking 90% or more) never workout hard enough to warrant that much water consumption (and definitely not enough for a sports drink). But it is a good idea to aim for a litre during a good one-hour workout (that’s about 32 oz, not counting any amino or other workout drinks). 

How much should you have in a day? Well, there are plenty of different calculations. My personal favourite is to take your body weight (in lbs) and divide it by 2. That’s how many ounces you should be aiming for in a day. 

For example: 200 lbs. ÷ 2 = 100 oz of water per day. 

Not super difficult. 

To factor in how much you should drink as someone who exercises, take the amount above, and add to it 12 oz for every 30 minutes of exercise. So, if you’re planning on exercising for 30 minutes (use this for anything 30 minutes and under), you’ll need 112 oz. For an hour, make it 124 oz. And if it’s insanely hot outside, obviously increase the amount. 

The best way to kickstart this process is in the morning. It’ll take a few days to get used to it, but it’s worth it. Remember, if you’re sleeping through the night that’ll be eight full hours with nothing to drink. Your body wants it! 

First thing in the morning (maybe after you pee...I’m not a monster), drink down 500ml (about 16 oz) of water. That’s it. It doesn’t have to be cold. It doesn’t have to be filtered. It doesn’t have to be bottled or come from a spring somewhere in Greenland. Just drink it. 

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