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1. Water makes up 80% of your blood’s volume.

2. There is not a single cell in your body that does not rely on water.

3. It helps with digestion.

4. It transports materials throughout the body.

5. It eliminates waste products.

6. It regulates body temperature.

7. It is used for energy production.


On a normal day you should drink at least half your body weight in ounces of water each day. For a 150lb person, that’s 75 ounces or 2.2 litres. For a 100lb person, that’s 50 ounces or 1.5 litres However, as high performance athletes you should be drinking more than that as you lose a lot of water during exercise.

For the next week, track your water intake to see if you’re close to the recommendation.

Use the “Track your hydration“ form on page 22 of your Athlete Workbook.

Dive Deeper

For more specific guidelines for optimal hydration, check out this article.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.