How Much H2O You Should Really Be Drinking Each Day, According to the Experts

We've all been there. You're in the middle of what feels like the most intense hill climb of your life when, bam! You suddenly realize that your water bottle is dry, but you're still totally parched with another 20 minutes left in your ride.

And while dripping sweat without a drop of H20 in sight is a uniquely exhausting experience, it’s a perfect reminder of why Peloton instructor Hannah Corbin says it's so important to drink before, during and after every single ride.

“Our bodies are about 60 percent water,” says Corbin. “When we work out, we lose water and nutrients. It's important to replace the water and electrolytes that we lose while sweating up a storm to avoid low energy and headaches and to support recovery.”

According to a recent study published in the Journal of Health and Sport Science, dehydration can also have a negative impact on your physical performance during exercise. So, if you really want to reach the top of the Leaderboard, make sure you're filling your tank with plenty of fluids all day long, not just when you're recovering on a flat road.

“Try taking two sips of water every 30 minutes during your day to get in the habit of drinking small amounts regularly,” says Corbin. “They'll add up to outstanding results. Not only does water lead to better digestion, concentration and clearer skin. but it also helps to regulate your body temperature while working out.”

Not sure where to start? Most health experts agree that eight glasses of water a day is a good jumping off point, but that number can vary tremendously depending on a wide variety of factors. “Sixty-four ounces is a great number to reference, but hydration is highly personal and different depending on your height, weight and volume of exercise,” says Corbin. “I aim to drink at least half of my body weight in ounces of water per day. I add to that number when exercising and try to add a pinch of salt or an electrolyte tab to my water during and after a workout.”

If you want a more specific recommendation, try this easy formula from the Mayo Clinic for real world results. Divide your total body weight in pounds by the number two to find the exact number of fluids you should drink to stay well-hydrated each day.

Or simply follow Corbin's own routine, based on years of experience, instead. “Aim to drink 14 to 20 ounces of water two hours before you workout,” she says. “Then aim to drink 4 to 12 ounces during every 15 to 20 minutes of exercise. And aim to drink 16 to 24 ounces for every pound of body weight lost during your workout.”

Regardless of how you calculate your winning formula, always remember to replenish with plenty of fluids before, during and after each and every ride. “If you are regularly under-hydrated, discovering the greatness of hydration is going to feel like a nuisance for a few weeks,” says Corbin. “But your body will catch up with your intentions. Remember how sitting on a tiny saddle felt wild in the beginning of your journey, but now you sit on it all the time without thinking twice? Same goes for water. Your body will adapt!”