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To stay adequately hydrated, you should drink approximately three quarts (96 ounces) of water a day. For weight loss, you should drink an additional 8 ounces of water for every 25 pounds you are over your ideal body weight. Also, water consumption should be increased in hot climates or during vigorous exercise. Please note; water will not cause you to lose weight alone.
It's essential that you drink water for health and building muscle. Without enough water, your muscles are not getting enough electrolytes. Muscle strength and control are weakened. If you want to build muscle, than you must keep your body well hydrated.ow much water do you need. See our water consumption calculator here. You need a minimum 8 to 12 cups of water per day and even more to replace the fluid you lose during exercise. Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise.