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Guidance Developed by Keridon McMahon, CPT, FNS, WLS

There are a few calculations you’ll need to do before you get started. This may seem tedious, but remember that the more specific to YOUR body we can align your nutrition, the more likely you are to reach your goals.

It is extremely important that you stay well hydrated.

Upon waking, before consuming anything else, drink 16-20 oz. of cold water. Please note that water on an empty stomach could make you nauseous at first. If this is something you haven’t been doing, start with 8 oz and increase daily until you are consuming the 16-20 oz daily recommendation.

Determining your daily water goal.

  • Divide your weight in half.
  • Add 8 oz. for every 15 minutes of exercise or time in the heat (outdoors/summertime/etc).
  • This number Is your “daily water goal.”

Nursing moms: Add an additional ounce for every two ounces pumped. If you are breastfeeding directly, drink an additional ounce for every 10 minutes.


Example: Patricia weighs 140 lbs. Her daily water minimum is 70 oz. On the days Patricia exercises for 30 minutes, she needs an additional 16 oz. of water. Patricia also played with her children outside, in the heat, for 15 minutes – meaning she needs an additional 8 oz. of water. Therefore, on this particular day, Patricia’s water goal is 94 oz. The 16-20 oz. before breakfast counts toward this goal.


View the hydration guide below to calculate and track your own hydration goals.