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Water Intake Calculator for Women
How much water to drink a day, in ounces, cups and liters, from your weight and whether you strength train, as Nikkiey and her guests explain it on the show.
Your water a day
100 to 128 oz
About 13 to 16 cups, or 3 to 3.8 liters
Nikkiey's target for women who strength train: training pulls water into your muscles, and you need it back for repair and recovery (Ep. 139).
The simple check: light yellow, not dark and not always clear (Louise Digby, Ep. 138). Sweating a lot, or taking creatine? Drink more (Ep. 140, Ep. 15).
Get a coach to adjust these with youNumbers are a starting point. A coach changes them as your body answers.
How your numbers are worked out
- 1The baseline: half your body weight in pounds, in ounces (Dr. Carolyn Dean, Ep. 140). Why
- 2If you strength train: Nikkiey's 100 to 128 ounces a day (Ep. 139), never less than your baseline. Why
- 3Taking creatine? It pulls water into your muscles, so drink more (Nikkiey, Ep. 15). Why
For education, not medical advice. On a GLP-1 medication, pregnant, or managing a medical condition? Set your numbers with your doctor.
Questions women ask
How much water should a woman drink a day?
Dr. Carolyn Dean gives a baseline of half your body weight in pounds, in ounces, and more if you sweat (Ep. 140): 80 ounces if you weigh 160. If you strength train, Nikkiey's target is 100 to 128 ounces (Ep. 139).
How much water should I drink if I lift weights?
Nikkiey says 100 to 128 ounces a day: training pulls water into your muscles, and you need to replace what you sweat out for repair and recovery (Ep. 139).
How do I know if I'm drinking enough water?
Nutritional therapist Louise Digby's check is urine color: light yellow, not dark and not completely clear all the time (Ep. 138).
Does drinking water help with weight loss?
Nikkiey says your body needs the water to repair and recover from training (Ep. 139). Louise Digby adds that many people mistake thirst for hunger, so try a glass of water before a between-meal snack (Ep. 138).
How can I drink more water every day?
Nikkiey's fix is timing: drink first thing in the morning, before coffee (hydrate, then caffeinate), set phone reminders through the day, and stop around 6 p.m. so you aren't up at night (Ep. 139).
Go deeper
Sleep, Recovery & Lifestyle
How much water should I drink if I lift weights?
If you're strength training and sweating, Nikkiey recommends about 100 to 128 ounces of water a day. On Ep. 140, Dr. Carolyn Dean gives a baseline of half your body weight in pounds as ounces, with more if you sweat. Nutritional therapist Louise Digby adds a simple check: aim for light yellow urine.
Read the answer →
Sleep, Recovery & Lifestyle
How much water should I drink if I lift weights?
If you're strength training and sweating, Nikkiey recommends about 100 to 128 ounces of water a day. On Ep. 140, Dr. Carolyn Dean gives a baseline of half your body weight in pounds as ounces, with more if you sweat. Nutritional therapist Louise Digby adds a simple check: aim for light yellow urine.
Read the answer →
Supplements & Creatine
Does creatine cause dehydration?
Creatine can lead to dehydration, but only if you aren't drinking enough water. Nikkiey explains that creatine pulls water into your muscles, so your body needs more fluid to stay balanced. Drink plenty of water every day, take creatine with a carbohydrate-rich drink or meal, and check with your doctor before starting.
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