How much water should you be drinking if you’re training BJJ?

Water is often taken for granted, yet it is the most essential nutrient for human survival. Countless studies indicate that even mild dehydration can negatively impact our cognitive and physical abilities.

Conversely, staying properly hydrated can increase our overall performance. This is especially true if you’re training hard.

The Importance of Proper Hydration

Our bodies are composed of about 60% water, and every system in our body depends on it to function properly. Water is essential for regulating our body temperature, transporting nutrients, and removing waste. When we don’t drink enough water, our bodies become dehydrated, and we can experience a range of negative effects.

One of the most notable effects of dehydration is impaired cognitive function. Our brain needs water to function optimally, and even mild dehydration can lead to decreased focus, memory, and decision-making abilities.

Jiu-jitsu is especially reliant on the ability to think, so dehydration might have an even greater impact.

Additionally, dehydration can also negatively impact our physical performance, leading to reduced endurance, strength, and coordination.

How Much Water Should You Drink?

There are numerous theories on how much water we should drink to stay properly hydrated. However, by taking into account our circadian rhythm, we can come up with a practical guideline.

On average, we should aim to drink 8 ounces (or approximately 240 ml) of water or other non-caffeinated fluids every hour for the first 10 hours after waking up. After that, we should aim for 4-5 ounces (120 ml) per hour. Caffeine is not a problem but does not count toward that number, and it can be a mild diuretic.

It’s important to note that these values are for everyday activities outside of exercise. For exercise, we can use the (Dr. Andy) Galpin Equation to calculate the amount of water we need. This equation is as follows:

Your body weight in pounds divided by 30 equals the number of ounces to drink every 15-20 minutes.

It’s essential to adjust these guidelines depending on the weather. On hot days, we need to increase our fluid intake to avoid dehydration.

Practical Tips for Staying Hydrated

If you find it challenging to drink the recommended amount of water, you can start by gradually increasing your intake. Also, keep in mind that you don’t need to drink all the water at once. You can space it out throughout the day.

Moreover, don’t rely solely on the color of your urine to gauge hydration levels. Several factors can impact urine color, including certain foods, medications, and supplements. Therefore, it’s best to use it as a rough guide rather than an absolute measure.

How much water should you be drinking if you’re training BJJ daily?


An average US male weighs about 190lbs. This means you should be drinking roughly 6.3 ounces every 15 to 20 minutes during days that feature hard training sessions. That’s roughly 3/4 of a cup.

Proper hydration is essential for optimal cognitive and physical performance. By drinking enough water, we can ensure that our bodies function correctly and avoid the negative effects of dehydration.

Weight in lbs oz of Electrolytes
every 15 Min
ml of Electrolytes
every 15 Min
100 3 90
125 4.2 125
150 5 150
175 5.8 172
200 6.7 198
225 7.5 222
250 8.3 245
275 9.2 272
300 10 295
325 10.8 320