Drink at least 20-oz of water with each meal and snack
There are literally hundreds of benefits to drinking the adequate amount of water each day. The major benefits are the reduced risk of chronic diseases like hypertension, diabetes and kidney disease, boosts your metabolism, helps create new, healthy cells and cleanses your body. The Panel on Dietary Reference Intakes for Electrolytes recommends about 100 to 25 ounces (3 to 3.6 liters) of water per day.
When you are exercising regularly, it’s vital to drink a lot of water, to push those nutrients into your cells. Unfortunately, the truth of the matter is that most people simply do not drink enough water.
While thirst is a good indicator that you need to drink more water, it isn’t the only indicator. As weird as it sounds, the color of your urine is a good indicator of your level of hydration. If your urine is very dark, you are probably not getting anywhere close to 100 oz of water per day. If you urine is nearly clear, then you are very close to 100 oz (see Urine Color chart).
If you want to build a great physique, then you have to stay hydrated. The human body (and muscles for that matter), is comprised of about 70% water. Water helps to deliver key nutrients throughout the body, keeps the body in a regular state, and helps facility important functions (like bowel movements, flushing toxins and lubricating joints). Drink at least 100 oz (1 gallon) of water per day to build a great physique.
If you drink 100oz per day, you’ll start to feel better and see positive changes in your body too. Drinking water helps keep your body chemical levels in balance. When you starve your body of water, mechanisms in the body kick in to retain the little water that it has. This is commonly known as water retention. The body has ways of overcoming imbalances, and sometimes it can result in temporary weight gains or looking bloated. Eating too much sodium can also lead to a chemical imbalance.
Processed foods, along with restaurant and fast food, tend to have a high amount salt/sodium. This is why I am a advocate of cooking ones own meals, to know exactly the amount of sodium in it.
Recommendation:
To ensure that I get my 100 plus ounces of water each day, I write down how many ounces I drink. I take my 24 ounce shaker bottle everywhere I go. I know that if I drink about 4-5 bottles full of water, then I’ll meet my daily water requirement. I drink a full shaker cup of water with each meal. If you do this with every meal and snack, you’ll hit your 100 ounces each day. I also have a “drink water” alert on my phone to remind me to drink water.
