Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

How much water should athletes drink every day

2 Oct 2026 · 0 min

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0:24

In this concise video, Kelsey Higginson offers a simple hydration rule for athletes: calculate daily water intake by taking your body weight in pounds and halving it to get the baseline number of ounces (e.g., a 150‑lb athlete should aim for 75 oz per day). She advises adding extra ounces around workout sessions or lifting days, but stresses that even on rest days the baseline amount should still be met. The guidance is presented as a practical starting point for consistent daily hydration.

How much water should athletes drink every day? I think a great place to start is take your body weight in pounds and then chop it in half. So if you're 150 pounds, chop it in half, that's going to be 75 ounces. That's a great place to start. I call that baseline ounces. Start there, and then obviously you're going to want to add ounces into whenever you're working out or whenever you're lifting. But even on rest days, you should be hitting half your body weight in ounces.