Hydration: Dehydration, your H2O formula and you…

Hydration is amongst the number one factor, alongside eating what you NEED and sleep, for building muscle and losing fat, even performing well. Consider the brain is 95% water, blood is 82% water and lungs nearly 90% water, yeah, you start to realise how dehydration can affect our body.

A simple 2% dehydration in fluid levels can impair simple bodily processes such as lowered energy and brain shrinkage, hindering energy available for workouts and even impairing body temperature regulation. As a result, lack of energy can lead to quick fatigue, impaired performance and coordination and increased risk of injury.

Key fact: At a drop to 1% dehydration, you are looking at a performance detriment of up to 10-12%, this is HUGE.

Also, the inability to regulate temperature properly stops your body from transferring hear from muscles into water. This water is normally excreted as sweat, where sweat is accounting for 80% of our metabolic heat release. This leads to our bodies overheating more quickly, like a car does, and a big drop in performance and efficiency.

Not only does dehydration affect these two process but also hinders:

  • The digestive system and its ability to absorb macronutrients (protein, fat, carbs).
  • Transportation of oxygen, fat and glucose into cells (pretty critical).
  • Joint lubrication.
  • Fat loss decrease
  • Muscle Shrinkage


One of the more notable results from dehydration is hindering fat loss, something a lot of people want to achieve. Fat metabolism occurs in the liver but under dehydrated conditions the kidneys function less efficiently, transferring some of those processes to the liver, massively hindering fat metabolism for exercise fuel. The result is less stored fat burnt and a reduction in fat loss.

The current governmental guidelines is to drink ‘8 glasses of water a day’, meaning 8 x 8-ounce glasses, 1.9 litres. For a government guideline, they’ve done well with this one, but sadly doesn’t tend to account for more active individuals or people performing intense exercise. To be honest, this is far TOO low for active individuals.

Instead use the following formula for active individuals, a process Jason Philips and I use for all our clients and porofessional atheletes.

Take half your bodyweight in lbs and times that by an ounce of water (29.5 mls in an ounce)

  • (bodyweight in kg x 2.2) = bodyweight in pounds.
  • (Bodyweight in pounds divided by 2) x 29.5 = mls of water per day.


For instance, I weigh 81kg.

  • 81 x 2.2 = 178.
  • 178 / 2 = 89.1.
  • 89.1 x 29.5 = 2628 mls a day (2.6 litres).


It becomes immediately obvious that an active person needs more water in this formula, but if you are doing more than an hour of exercise, add on 500ml of water per hour to this figure. So next time you feel thirsty you should realise you’ve gone into dehydration already, take this as a sign that your current intake of water should be increased and act on it proactively, instead of when you feel thirsty.

Stay hydrated, team and Charge Up!

Hydrated Dan

Feature Picture Credit: Jonathan Bean

Thanks for checking out my recent article guys. Check out my instagram for what I’m eating daily and hot tips and hacks in the world of macros 🙂 PEACE



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