Savage Three
Gym + Recovery Lab


How to Stay Hydrated


We now know that hydration is vital so here are some tips on how to stay hydrated.

Since we are not camels and cannot store water we must intake what we need daily. First things first, how much water do you need? Divide your bodyweight by 2 and consider that your approximate baseline needs per day. A 150lb person would need at least 75oz/day. Next, you must consider any fluid loss through diuretics and perspiration. Examples of diuretics are coffee, teas, sodas, juices, etc.  You must replace what you’re losing. So, multiply the ounces of the diuretic by 1.5 and add that to your baseline amount. If you drink an 8oz coffee you would calculate and add the following; 8oz. x 1.5= 12oz.  Now if you perspire through exercise, gardening, or a labor-intensive job you should replace those fluids as well. Since you can’t measure your sweat you can easily weigh yourself before and after a workout to get an idea of how many ounces you tend to lose during a session. Now that you know how much you need here are a few tips to stay hydrated.

Tips for success:

  • The body can only process so much water at a time so sip your water throughout the day versus chugging it all at once.
  • Prefill your water bottles and keep it with you throughout the day or at your desk.
  • If you don’t like the taste of water you can infuse with fruits & herbs.
  • Add unrefined sea salt to increase your electrolytes.
  • Start your day off right and place a glass of water on your nightstand and drink upon waking.

Elisha Voren


Wellness Coach

Elisha VorenSavage Three