Hydration is often overlooked but critically important for the 75 Medium Challenge. According to the Mayo Clinic, proper hydration supports exercise performance, cognitive function, and metabolic processes—all essential for completing your 75-day transformation.
This guide helps you calculate your personal water needs, recognize dehydration, and build hydration habits that support your fitness goals.
Why Hydration Matters for 75 Medium
Water makes up about 60% of your body weight and affects virtually every bodily function:
Performance Benefits
- Exercise performance: Even 2% dehydration reduces strength and endurance
- Recovery: Water transports nutrients to muscles for repair
- Energy levels: Dehydration causes fatigue before you feel thirsty
- Mental clarity: Cognitive function drops with mild dehydration
Weight Loss Benefits
- Appetite control: Thirst is often mistaken for hunger
- Metabolism: Water is needed for fat metabolism
- Reduced bloating: Proper hydration prevents water retention
- Calorie displacement: Water replaces caloric beverages
How Much Water You Need
The CDC recommends adequate daily fluid intake, but individual needs vary based on activity level, climate, and body size.
?? Personal Water Calculator
- Base formula: Body weight (lbs) — 2 = ounces of water daily
- Add for exercise: +16-24 oz per 45-minute workout
- Add for heat: +8-16 oz on hot days
Example Calculations
| Body Weight | Base Intake | With 45-min Workout |
|---|---|---|
| 140 lbs | 70 oz (8.75 cups) | 90 oz (11 cups) |
| 160 lbs | 80 oz (10 cups) | 100 oz (12.5 cups) |
| 180 lbs | 90 oz (11 cups) | 110 oz (14 cups) |
| 200 lbs | 100 oz (12.5 cups) | 120 oz (15 cups) |
75 Medium Recommendation
While 75 Hard requires a strict gallon (128 oz) daily, 75 Medium recommends a more flexible approach: aim for at least half your body weight in ounces, adjusting based on activity and thirst.
Signs of Dehydration
According to the National Institutes of Health, many people are chronically mildly dehydrated without realizing it.
Early Warning Signs
- Thirst (you're already dehydrated when you feel thirsty)
- Dark yellow urine (aim for pale yellow)
- Dry mouth and lips
- Fatigue or low energy
- Headaches
- Difficulty concentrating
More Serious Signs
- Dizziness or lightheadedness
- Rapid heartbeat
- Muscle cramps
- Decreased urination
?? Urine Color Guide
- Pale yellow: Well hydrated ?
- Dark yellow: Need more water
- Amber or honey: Dehydrated—drink immediately
- Clear: May be overhydrated (rare)
Water Tracking Strategies
Simple Methods
- Marked water bottle: Draw time markers on a large bottle
- Rubber band method: Move a band after each glass
- Apps: WaterMinder, Plant Nanny, or simple tally notes
- Set alarms: Hourly reminders to drink
Time-Based Drinking Schedule
- Wake up: 16 oz immediately
- Before meals: 8 oz before breakfast, lunch, dinner
- During workout: 8-16 oz throughout
- After workout: 16 oz within an hour
- Evening: Moderate intake (avoid waking to urinate)
Building the Habit
- Keep water visible at your desk and bedside
- Carry a reusable bottle everywhere
- Drink a glass every time you use the bathroom
- Pair drinking with existing habits (coffee ? water chaser)
Hydrating Foods
About 20% of daily water intake comes from food. These foods contribute to hydration:
| Food | Water Content |
|---|---|
| Cucumber | 96% |
| Lettuce | 96% |
| Celery | 95% |
| Tomatoes | 94% |
| Watermelon | 92% |
| Strawberries | 91% |
| Cantaloupe | 90% |
| Oranges | 87% |
| Yogurt | 85% |
Water vs Other Beverages
What Counts Toward Hydration
- Water: Best choice—zero calories, pure hydration
- Herbal tea: Counts fully, caffeine-free
- Black coffee/tea: Counts (mild diuretic effect is minimal)
- Sparkling water: Counts fully
- Milk: Hydrating plus protein
Limit or Avoid
- Soda: Adds empty calories, sugar
- Juice: High in sugar, eat whole fruit instead
- Energy drinks: Excessive caffeine, sugar
- Alcohol: Dehydrating (use within 10% flex)
?? Can You Drink Too Much Water?
Overhydration (hyponatremia) is rare but possible. Don't force yourself to drink if you're not thirsty and your urine is already pale. Listen to your body.