Bodybuilding Forums

Hey...whats your average water intake per day?Marks states we should drink 3-4 liters when weightlifting and 4-6 when weightlifting and hiit...what do u think?

The standard recommendation is 1ml of water per calorie expended, which for the standard 2000 calorie diet is where the 8 cups recommendation came from as it's fairly close to 2 liters. Active people obviously burn more calories than this, so you'd likely be shooting for closer to 3L or more of water.

If you do HIIT or other intense type of exercise where you sweat heavily, weigh yourself before and after your workout, the goal would be to consume 3 cups of water for every pound of weight lost, basically 2 cups for what was excreted externally and another cup for what the body had to utilize internally during the exercise.

Hey Surfer X..too much calculus, dont u think so?..wouldnt be better to aim an standard water intake? i mean..at least a gallon..i just started worrying about water intoxication thats why i came with that doubt

Well if you just want to pull numbers out of a hat and guess then by all means, you don't need anyone's help with that.

But otherwise just drink your calories, it's that simple. If your target is 3000 calories, drink 3000 ml (3 liters) of water.

If you do heavy cardio and don't care to find out how much water you are losing, then just don't count the water you drink during your workout toward your daily total.