DO YOU REALLY NEED TO DRINK A GALLON OF WATER EVERY DAY?

You’ve probably seen someone carrying around a gallon water bottle at the gym, school, or work. We all understand the importance of staying hydrated, but is a gallon really necessary? Is 128 oz of water the magical number that turns on the metabolism and flushes fat from the body?
 
The short answer is no, but there are many things to consider such as your activity level, metabolism, and size. Some people naturally require more, while others less. Why a gallon? Why do many personal trainers, nutritionists, and health coaches advise their clients to drink 128 oz every day?

Benefits of water
Our bodies are made up of mostly water, so we need to stay hydrated to function properly. If we become dehydrated, lots of things can go wrong. Here are some of the amazing benefits when water is working for you:
 
It lubricates your joints. Water is sort of like a lubricant for your joints and bones. It hydrates the padding between your joints, which makes it easier to move around.
 
Assists your organs and cell function. At a cellular level, you need water for your cells to operate as they should. For your organs to work properly, you need water.
 
Helps with digestion. Fluid in your gut helps to get rid of waste. Definitely a good thing!
 
Boosts your energy. Water helps blood and oxygen flow more freely to your organs, which can make you feel more alert and energized. A tall glass of water when you wake up can really help start your day.
 
Regulates your body temperature. Water helps your internal body temperature adjust to the external temperature around you. When you’re overheated, your body will sweat to cool you.

How much do you REALLY need?
The standard number is 64 oz. Just remember 8x8. You need 8 oz, 8 times per day. If you want to dive deeper, you can look at charts and figure out how much water is recommended for your height and weight. 
 
So where did this idea of drinking a gallon per day come from? I think it’s probably "broscience". What’s broscience? Well, it’s word of mouth knowledge passed off as fact, primarily among bodybuilders and weightlifters. These people swear by their gallon a day. If they are true bodybuilders, then they probably do need more water than the average person. After all, they are sweating in the gym for several hours each day. 
 
Back to the average person though. How would a gallon of water be beneficial? 

• You might eat less. Water makes you feel full, which helps keep you from consuming too many calories. 
• You won’t have room for other liquids. When you drink a gallon of water every day, you're less inclined to crave that fancy coffee drink, or sugary soda. Your stomach is simply full.
• You will make several trips to the bathroom. This actually comes in quite handy for getting extra daily steps. If you work in an office building, pick the bathroom that is furthest away, or even on another floor to rack up bonus steps!

6 ways to make water part of your day
1. Make it part of your morning routine. Drink a glass of water as soon as you wake up. This sets you up to stay hydrated throughout the day.
 
2. Set a specific goal. Be deliberate with what you want to accomplish. Instead of saying, “I’m going to drink more water,” come up with a number you need to hit. When you set an exact goal, you’re more likely to actually do it. 
 
3. Set an alarm on your phone. It might seem ridiculous, but who cares if it gets you to your goal?
 
4. Drink throughout your work. This is my easy way to get at least 1 liter of water. During my rest periods, I drink water. I walk around and take some sips. Instead of checking social media, do something that keeps you focused and hydrated. 
 
5. Make water feel a little more special. Add something like strawberries, lemons, or cucumbers to water. I use a pitcher that holds 2 liters of water. It looks pretty and just tastes better. 
 
6. Go bubbly. If you like fizzy water, then full steam ahead. La Croix has been popular for years now, and there are several brands that have yummy flavors. Just be sure to check the ingredients to make there are no added sugars or caffeine. 

My advice
I always recommend a gallon of water every single day to all of my clients. If you come up a little short, then you're still probably reaching an optimal level of hydration.