The recommended water intake for each day is 50 ounces of water per 1000 calories consumed OR a minimum of 80 ounces of water per day, whichever is greater.
Adjust upwards as needed if you sweat a lot during the day due to work or a hot climate. Here’s a table of the recommended daily water intake while you are on this program:
Calorie Intake = 1000
Ounces = 80
Milliliters = 2366
Calorie Intake = 1500
Ounces = 80
Milliliters = 2366
Calorie Intake = 2000
Ounces = 100
Milliliters = 2957
Calorie Intake = 2500
Ounces = 125
Milliliters = 3696
Calorie Intake = 3000
Ounces = 150
Milliliters = 4436
Calorie Intake = 3500
Ounces = 175
Milliliters = 5175
Calorie Intake = 4000
Ounces = 200
Milliliters = 5914
Calorie Intake = 4500
Ounces = 225
Milliliters = 6653
Calorie Intake = 5000
Ounces = 250
Milliliters = 7393
Over time, your bladder will adapt to this amount of water. You will have to use the bathroom frequently if you aren’t accustomed to this much water…
Don’t worry – it doesn’t take long for your body to adapt.
This increased water intake also helps with the increased protein intake.
You MUST drink a lot of water before, during, and after each workout – weight lifting or cardio workouts.
It’s especially important to drink this much water with a high protein intake. Whatever you do, don’t ignore this advice. Water is the most important nutrient in the body… treat it that way.
I also highly, highly, highly (3 highly!!!) recommend a huge variety of teas. Get more caffeine free teas with different herbs and spices and just a couple teas with caffeine. You can use the tea with caffeine before your weight lifting workouts if desired. Add spices like cinnamon to your tea.
Be sure to add some fresh lemon and lime juice to your water at times too. Please keep in mind that any additional nutrients you can add to your drinks is highly recommended.
Same with your food. You are looking to flood your body with nutrients so take every opportunity to do so.
An example of a healthy meal would be a piece of chicken, spinach, and an apple. BUT, you can do much, much, much better than that. Put herbs and spices on your chicken. Add some more types of greens than spinach. Top your chicken with cheese and fresh garden salsa. Make that apple into an apple and walnut salad. Now that’s an amazingly healthy meal. See what I mean?
You’ll learn more about eating healthier very soon once you see some of the recipes I have for you.
