How much should you pee? How much Water do you need?

Hi Everyone,

I knwo I get a ton of these questions ALL the time so lets address some of them today…

Do you experience frequent urination?
So if you are urinating or peeing quite often, you might assume that you have been drinking a LOT of fluids. This may be the case and this is not necessarily a bad thing.

You certainly need to keep yourself well hydrated. So, how much is too much water to drink? How often is it too frequent urination? If you are drinking more than a gallon of water (about 12 glasses of water) a day, then you may be drinking more than normal (MY COMMENT: NORMAL FOR WHO?). Be careful that you don’t drink too much water…

So, how much urination is too much?
If you urinate more than 3.5 quarts a day, that is higher than normal. The average person does not urinate more than 2 cups every two hours. If you are urinating too frequently, you may need to take an anti-diuretic such as DDAVP(Desmopressin Acetate Tablets)..(MY COMMENT: REALLY? If you pee to much you need meds?)

How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much water does the average, (key word) healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “Drink eight 8-ounce glasses of fluid a day,” as all fluids count toward the daily total. Although the approach really isn’t supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise(like BOOTCAMP ), it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.

Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

Listen water is BETTER than Soda, and juice has a ton of Sugar…your Body is made up of water…drink it…!

Rafael Moret,CSCS, NASM-Cpt


  1. after reading your article it relieves my mind. My pee is colorless, and I go every hour or so and pee about 1 cup, and that’s only because I have been drinking more water than usual no that I am on a 1300 calories a day diet and I am walking 3 miles every other day. Thank you

  2. Exactly! Same here-drinking 1.5-2.0 cups every 1.5-2.0 hours b/c just started hot yoga classes. My pee is slightly yellow or even clear and I’m going about every hour but it seems much more frequent-so I’ve been timing it to actually see and it’s 1 hour. But, I’m concerned about having enough, I’ll drink some coconut juice-supposed to be the best for hydration.

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  5. I have been urinating at least a gallon or a little more every 24 hours! I have been tested for diabetes , & all clear, all the doc keeps saying is my protein levels are high! Is this normal?

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  10. I pee every 12 hours and probably not more than a cup. What could be wrong?

  11. Thanks for finally talking about >How much should you pee?
    How much Water do you need? <Liked it!

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