Hydration 101: How Many Water Bottles Should You Really Drink a Day?

Why Hydration is So Important

As with anything health and wellness related, there is not a one-size-fits-all answer when it comes to how many bottles of water should you drink a day. Water is the foundation of life, and staying properly hydrated is essential for overall health and well-being. Every cell, tissue, and organ in your body depends on water to function optimally. Hydration plays a crucial role in regulating body temperature, maintaining healthy joints, delivering nutrients to cells, and keeping organs functioning properly. Without adequate water intake, you may experience fatigue, dizziness, headaches, and even more serious health issues like kidney stones or heat-related illnesses. Understanding how many water bottles you should drink a day is key to maintaining optimal hydration and feeling your best and we are excited to break this down with you - and debunk a few hydration myths while we’re at it.

The Role of Hydration in Proper Nutrition

Hydration and nutrition go hand in hand. While drinking enough water is essential, it works best when paired with a well-balanced diet and water-rich foods. Proper hydration helps your body absorb and transport essential nutrients from the food you eat. Electrolytes such as sodium, potassium, and magnesium also play a role in maintaining fluid balance, muscle function, and nerve signaling. Drinking enough water while consuming a diet rich in fruits, vegetables, and whole foods ensures that your body gets the nutrients it needs to function efficiently. On the other hand, dehydration can make it harder for your digestive system to break down food and absorb nutrients, potentially leading to constipation, bloating, and sluggish metabolism.

How Many Water Bottles Should I Drink a Day?

The amount of water you need varies depending on factors such as age, weight, activity level, and climate. However, general guidelines recommend that:

• Men should aim for about 3.7 liters (or roughly 13 cups) of total water intake per day.

• Women should consume about 2.7 liters (or roughly 9 cups) of total water per day.

With this in mind, the average reusable water bottle holds between 16 to 20 ounces. Don’t worry - we are doing the math for you here! This translates to approximately:

• Men: 7-8 standard water bottles per day

• Women: 5-6 standard water bottles per day

Keep in mind that total water intake can include fluids from other beverages like tea, coffee, and juice, as well as water content in foods like fruits and vegetables. However, ideally your hydration comes straight from the source and you are consuming water to hit these goals.

How Much Water to Drink During an Hour-Long Workout

If you're getting your sweat on for about an hour, your hydration needs increase significantly. This includes a run, a weight training class, hot yoga, and of course a RESET rotation. A good rule of thumb is to drink 16-32 ounces (about 1-2 water bottles) of water during your workout, depending on intensity and sweat loss. If you're sweating heavily or working out in the heat, aim for the higher end of that range and consider adding electrolytes to replenish what you're losing. Post-workout, another 16-24 ounces (1-1.5 bottles) can help rehydrate and aid in muscle recovery - and you know we are all about muscle recovery! Hydration isn’t just about guzzling water—it’s about balancing fluids and electrolytes to keep your body in top form.

Hydration Needs Based on Activity Level

Now that we’ve determined what a good rule of thumb is for hydration during a workout, let’s break down how to hydrate on a daily basis depending on your activity levels. Your hydration needs depend on how active you are. The more you move, the more water your body needs to replenish fluids lost through sweat and exertion.

• Sedentary or Low Activity: If you have a desk job and don’t engage in much exercise, sticking to the standard recommendation of 5-8 bottles per day should be sufficient.

• Moderately Active: If you engage in moderate exercise (30-60 minutes a day), you’ll need to increase your intake by one or two extra bottles to compensate for water loss.

• Highly Active: Athletes or individuals who engage in intense workouts, endurance training, RESET rotations, or outdoor activities in hot climates need significantly more water. You may need 10+ bottles per day, depending on sweat loss and exertion levels.

3 Common Hydration Myths—Debunked

There are so many myths surrounding hydration and many of them are quite outdated, or just old scare tactics our parents used to use to urge us to swap a sugary soda for a bottle of water. Let’s dig into some of these and see what the science says.

Myth #1: You Should Drink 8 Glasses of Water a Day
Fact: The "8 glasses a day" rule is outdated and oversimplified. Water needs vary based on body size, activity level, gender, and climate. Some people may need more, while others can stay hydrated with less, especially if they're getting fluids from water-dense food.

Myth #2: If You’re Thirsty, You’re Already Dehydrated
Fact: Thirst is your body’s natural way of reminding you to drink, but it doesn’t mean you’re severely dehydrated. Your body has a well-regulated system that signals when it's time to rehydrate, so listening to those cues is enough for most people.

 Myth #3: Coffee and Tea Dehydrate You
Fact: While caffeine has a mild diuretic effect, coffee and tea can still contribute to your daily water intake. Unless you’re drinking extreme amounts, your morning cup of joe isn’t going to leave you parched. A good rule of thumb is to always reach for your water bottle before you get in line at a Starbucks, to ensure you are well-hydrated before getting yourself caffeinated. 

Signs You’re Not Drinking Enough Water

Even if you’re not counting water bottles, your body gives clear signs when you’re not drinking enough. Common signs of dehydration include:

• Dark yellow urine

• Dry mouth and skin

• Fatigue and headaches

• Dizziness or lightheadedness

• Increased thirst

If you notice these symptoms, it's a signal to up your water intake and make hydration a priority.

Making Hydration a Habit

Now that you know how many water bottles you should drink a day, the key is to make hydration a daily habit. Carry a reusable water bottle with you, set reminders in your phone (groan, we know, but sometimes this is what it takes), and listen to your body’s signals. Pairing hydration with proper nutrition and adjusting your intake based on activity levels will help you feel energized, support digestion, and keep your body functioning at its best.

At RESET, we’re all about making small, sustainable wellness choices that add up to big changes. Hydration is one of the easiest (and most important) habits you can build. Grab your water bottle, take a generous chug, and give your body the fuel it needs to thrive.

Stay hydrated, stay healthy, and Stay Chill!