You’ve probably heard it a thousand times: “Drink more water.” But how much is actually enough when you’re lifting, doing cardio, and living real life in Vancouver? And what about diet pop — is it secretly ruining your progress, or can it help?

The Simple Rule: Start at 3 Liters/Day

Most people are a little dehydrated (hello, coffee culture). A practical baseline for active adults training 4–5x/week is: ~3 liters of clear water per day. Adjust up or down based on body size, sweat rate, weather, and caffeine intake.

Sip, don’t chug. Your muscles love steady hydration. Slam it and you’ll just do bathroom sprints.

Evidence: The American College of Sports Medicine (ACSM) recommends keeping dehydration <2% body weight and personalizing fluid strategies.¹

How to Actually Hit 3 Liters (Without Feeling Overwhelmed)

• Upon waking: ~750 mL (add protein or electrolytes if you like).
• Pre‑workout: 500–1000 mL.
• During training: 750–1000 mL, sipped between sets.
• Post‑workout: ~1000 mL for rehydration.
• Evening: light sips; taper a couple hours before bed.

The Bottle Hack That Works

Get a bottle you like (we love stainless steel: keeps water cold, easy to clean). Clients who invest in a bottle they enjoy carrying drink more consistently. Stickers optional; consistency mandatory.

What Doesn’t Count Toward Your 3 Liters

Coffee, tea, soda (regular or diet), and energy drinks don’t count toward your base hydration target. Enjoy them if they fit your plan — just treat them as extras, not core hydration.

Electrolytes & EAAs: Green Light

Adding electrolytes (and optionally essential amino acids) is smart if you sweat a lot or train in heat. It helps you maintain fluid balance and performance.²

Diet Pop & Aspartame — What Does the Science Say?

Diet pop has been blamed for everything under the sun. The current human evidence paints a more balanced picture:

• Safety: The European Food Safety Authority’s formal re‑evaluation concluded aspartame is not a safety concern at typical intakes (within the ADI).⁵
• Weight management: Randomized trials show non‑nutritive sweetened (NNS) beverages can match or even outperform water for weight loss and maintenance in structured programs — likely by boosting satiety and adherence.^{3, 4, 6}
• Nuance: Observational and guideline bodies (e.g., WHO 2023) raise caution about long‑term benefits for weight loss; in practice, effects depend on context and replacement (NNS vs sugar) and overall diet quality.

Bottom line: Diet pop isn’t a health food — but for adults, occasional use can help some people stay on track. If a cold, fizzy diet soda keeps you from raiding the pantry, that’s a net win. Water still wins as your foundation.

Quick Checks 

• Daily target: Start at ~3 L of clear water.
• Training days: Include pre/during/post sips; avoid >2% body‑mass loss.
• Electrolytes: Helpful if sweating heavily or training in heat.
• Diet pop: OK in moderation; may support adherence and satiety.
• Goal: Progress, not perfection. Hydration that you’ll actually follow.

FAQ

Does sparkling water count? Yes, if it’s plain or lightly flavored without sugar.

Is aspartame safe? Regulatory reviews find it safe at normal intakes; stick within ADI and focus on overall diet quality.⁵

How do I know I’m hydrated? Pale‑yellow urine is a good quick check; dark means drink up, crystal‑clear all day may mean you’re overdoing it.

References

1. Sawka MN, et al. Exercise and fluid replacement. Med Sci Sports Exerc. 2007. PubMed
2. Shirreffs SM. Fluids and electrolytes for training and competition. J Sports Sci. 2011. PubMed
3. Peters JC, et al. Water vs non-nutritive sweetened beverages in a 1-year program. Obesity. 2016. PubMed
4. Peters JC, et al. Water is not superior to NNS beverages for weight loss. Obesity. 2014. PubMed
5. EFSA ANS Panel. Re-evaluation of aspartame (E951). 2013. EFSA Journal
6. Harrold JA, et al. NNS beverages vs water over 52 weeks. Int J Obes. 2024. Nature
7. Miller PE, Perez V. Meta-analysis: low-calorie sweeteners and body weight. Am J Clin Nutr. 2014. PubMed
8. Unfiltered Health & Fitness Bluepring Podcast with David Turnbull & Kosta Kromidas. KostaKromidas.com