Drink Up! The Benefits of Drinking Water


If you follow Chris and me on Social Media, you might’ve noticed that we pretty regularly post something like this:

Water check! How much water have you enjoyed today? Grab that water bottle and ensure that you are drinking at least half your weight in ounces of water every day (150 lb person drinks 75 oz of water)!

Why do we do this? What’s the big deal about water? Water is extremely important to not only general health, but weight loss too!

Your body is made up of around 60% water. That’s pretty amazing—over half of your body weight is water, which means that less than half your weight is made up of bones, muscles, and other tissues.

Does that fact, alone, give you a tiny hint as to why water—and drinking enough of it—is so important? Here are some amazing roles water plays in your body:

  • Helps your kidneys flush out all that waste.
  • Regulates your body’s temperature.
  • Cushions organs and tissues.
  • Keeps your joints nice and lubricated.
  • Transports nutrients and oxygen throughout your body.
  • Helps keep you regular. 😉
  • Keeps body tissues moist.
  • Helps keep your skin looking good. (Yes, please!).

H2O  also plays a critical role if you’re trying to lose weight and/or achieve some health and fitness goals:

  • Drinking water can help you feel full. Often, when you feel hungry, your body is trying to tell you it’s thirsty.
  • Got cravings? Drink some water and usually that craving will go away. And since water has zero calories, think of all those calories you’ll be saving by drinking water instead of caving to your cravings!
  • Water energizes your muscles, which means your workouts will go better, your body will get stronger, and you’ll be able to burn more calories. And don’t forget to drink water before, during, and after exercise. You need to replace all that water you’re sweating away while your well-hydrated muscles are burning all those calories! 😉

If you aren’t a water drinker yet, and really don’t like the taste of plain water, try these tips:

  • Add a wedge of lemon or lime to your water.
  • Add a small splash of 100% fruit juice. You’ll hardly be adding any calories, and that small splash of flavor just might do the trick!
  • Add some cinnamon—not only can it help you get that water down, but it has some other health benefits too.
  • Use an Infuser Water Bottle to add some of your favorite fruity flavors to your H2O.
  • If you must use water enhancers, choose those sweetened with stevia or xylitol.

Has all this talk about water made you thirsty? Go drink up right now! 🙂



Want more quick, easy tips just like this? Check out Choose More, Lose More for Life, now available in both hardback and paperback!


  1. Victoria Taylor - April 13, 2018

    I love this! I think that a lot of people underestimate the importance of water and that they shove it aside because they don’t like the taste. Thankfully there are a lot of flavorings that you can add to H2O now to help with this!

    H2O is like a lotion for your muscle tissue and organs! It IS a necessity! Water = Life… literally lol!

    Drink up!

    Instagram; victoriataylorfitness

  2. Emily Goodin - February 20, 2018

    I’ve increased my water intake to drink at least half my weight in ounces. However. This past week (my first week of really drinking around 60-80 ounces of water). I feel bloated and my weight has increased. A lot! I know it’s from the water. But I still feel bloated and …ugh! How long does it take before the water weight goes off or for my body returned to normal?

    • Team Powell - February 21, 2018

      Hi Emily: You’re doing great! It can take a bit of time for our bodies to adjust to all of that water, but it will! How long can be a bit different for each person (depending on your workouts and diet), so hang in there! You got this!

  3. Caroline - January 28, 2018

    I have a hard time drinking plain water I can get about 10 cups of water in a day and for my body weight I need well over a gallon of water. Are there ANY types of flavored waters you recommend or ones to avoid?

    Does drinking a decaf tea with stevia count as water?

    • Team Powell - January 29, 2018

      Hi Caroline: There are some great tips at the end of this post, and you can add 0 calorie flavorings to your water or drink 0 calorie flavored waters too. And we recommend counting water only drinks (not tea) when drinking your daily water intake. 🙂

  4. kelly - April 19, 2015

    HI Heidi!

    Do you have a time cut off for drinking water? I try to get most of my intake before dinner but some nights I’m more thirsty and just don’t want to be up all night!

    Thank you so much!

    • Team Powell - April 20, 2015

      Hi Kelly: Heidi really doesn’t – what works best can be different for every person.

  5. Melissa Nakai - April 10, 2015

    Hi Heidi,
    This Aubrey a student from Mosaic Academy Aztec NM, 87410. In class were doing a project about the future me. I want to be a personal trainer. I’m a big fan of you and your husband and I was wondering if you could give me any tips. If so thank you so much for the help.

    What is a good training technique I could use in the future?

    • Team Powell - April 10, 2015

      Hi Aubrey: Chris and Heidi would recommend getting all the education you can, and this can range from a Personal Trainer Certification to Bachelors and Graduate degrees. They would also recommend you get as much experience as you can so you’re prepared to work with people from different backgrounds and experiences. There are so many training techniques, and you’ll find what works best for you. You’ll need to adjust your techniques a bit for every client based on their goals and health, and your education will help you learn how to do this. It’s awesome that you want to help people transform their lives! 🙂

  6. babalola adeyinka - April 10, 2015

    i wish and like to work with you people highly amazing

  7. Jennifer - April 7, 2015

    How can I write a letter too you and Chris??? I have afew ?? I would like too ask and get your help on weight loss for myself on what I am doing wrong with my weight loss program.

  8. Jennifer - April 7, 2015

    Thank you for all your help with weight loss tips keep them coming lol!!! I am going too try drinking more water too help with weight loss.

  9. Andrew James - April 7, 2015

    Hi Team Powell and thanks for the information

    I have heard that coconut water is great for you; would you be able to offer any insights on this please?



  10. Murielbb - April 6, 2015


    Well, I’m french (this is why my english is strange 🙂 ) and I bought the book of Mike.
    I’m very happy to loose weight but after five weeks my weight loss is stopping… and I have need to lose 20 kg… and today I understood why.. I drink only 1 liter of water in the course of the day.
    I will try to drink much more.
    Thank you for your positive attitude and the help which you give to people.


  11. Laurie Heston - April 6, 2015

    I agree with the importance of water consumption that you promote Heidi. Most people do not drink enough water each day. Many times people do misunderstand hunger with thirst. The recommended amount of water is 1/2 your body weight in ounces. Drinking the right kind of water though is very important. Most bottled water is acidic and not a good water to drink. A highly alkaline hydrogen Rich Alive water that you can create from your own tap water through electrolysis and is a 40+ year old technology out of Japan called Kangen Water will hydrate you at a cellular level around 90% vs. dead bottled water at around 20% which gives you that sloshy full feeling. Love my Kangen Water!

    • Maudie - April 7, 2015

      Hi there, So you talk about kangan water.where do we get that from?

      Thank you

  12. Cindy - April 6, 2015

    I love you and Chris! I often watch re-runs of Extreme Makeover while exercising myself! I’ve recently lost 30lbs (with a lot more to go) so thank you for your tips and motivation! I drink tons of water daily (something like 120oz today) but I wish you skinny people will stop lying about it making you feel full!

  13. Jerry Allhands - April 6, 2015

    What are your thoughts and or advice regarding coconut water?

    • Team Powell - April 6, 2015

      As far as drinking water as outlined in this post, Heidi recommends plain water. Coconut water does have some calories (around 46/cup), so you’ll want to be careful if you choose to drink it. Here’s an awesome recipe from her blog that uses coconut water: https://heidipowell.net/8180/powell-pack-popsicles/.

    • Andrew James - April 7, 2015

      Ah, sorry Team Powell, I have just asked the same question without reading through these. Please disregard my question and thanks for answering this one.


  14. Melissa VanDenover - April 6, 2015

    You and Chris are literally my life savers! I do have a question on the water. I drink a gallon of water a day sometimes a little more but with the hot weather that’ll be coming should I be drinking more?
    Thank you (both of you) for putting together a program that “makes sense” after reading Choose more, Lose more for life last April. I’ve lost over 66 lbs and gone from a size 24 to a size 10! (And im not done!) Its crazy the difference not only outward but inside! So THANK YOU for being my life savers, my inspiration and my reference!

    • Team Powell - April 6, 2015

      Congrats on those 66 pounds gone – that’s awesome! If you’re exercising and/or sweating a lot, then you’ll want to drink enough water to replace what you lose through sweating.

  15. Kaycee - April 6, 2015

    You and your husband are great, but you are encouraging some people to drink unhealthy amounts of water. When you see people on your water check saying they are drinking over a gallon if water a day that is unhealthy. Have you ever heard of water intoxication? Drinking excessive amounts of water can dilute the levels of electrolytes in a person’s body. Please if you are going to promote the benefits, also discuss the risks.

    • Team Powell - April 6, 2015

      Actually, the 1/2 your body weight in ounces a day is a safe amount of water for people to drink. The larger your body weight, the more water you need to drink every day. Yes, people can drink too much water, and this can be dangerous. But Chris and Heidi’s formula has been proven to be a safe amount.

  16. Sierra - April 6, 2015

    hello Heidi and Chris
    I’ve watched your show for the last couple seasons and I was wondering what tips and tricks you have for a person like me who wants to do exercise and drop from a size 14-16 to a single digit size I weigh 162 lbs and I have cerebral palsy and find exercise difficult at times

    Ewl fan sierra

    • Team Powell - April 6, 2015

      Hi Sierra! Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: https://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. Be sure to discuss it (or any nutrition and exercise program) with your healthcare team first. You can do this!

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