How Much Water to Drink While Whole30
The Whole30 elimination diet removes sugar, grains, dairy, and legumes for 30 days. Increased vegetable and protein intake requires more water for digestion.
3000ml
Recommended daily intake
3.0L
litres
12
glasses
tips_and_updatesHydration Tips for Whole30
- check_circleIncreased vegetable fibre needs extra water for smooth digestion
- check_circleHigher protein intake requires more fluid for kidney processing
- check_circleEliminating processed foods removes hidden sodium so add a pinch of salt to water
- check_circleCompliant beverages include water, sparkling water, and black coffee
- check_circleTrack hydration as a key metric alongside your Whole30 food diary
Track Your Whole30 Hydration
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Pregnancy
Pregnant women need extra water to support increased blood volume, amniotic fluid, and the growing baby. Dehydration can cause contractions.
3000ml/day
Breastfeeding
Breast milk is approximately 87% water. Nursing mothers need extra fluids to maintain milk production and their own hydration.
3500ml/day
Diabetes
High blood sugar causes the kidneys to flush excess glucose through urine, leading to increased fluid loss. People with diabetes are at chronic dehydration risk.
3000ml/day
Kidney Stones
Adequate fluid intake dilutes substances in urine that form stones. Urologists recommend high water intake as the single most effective kidney stone prevention strategy.
3500ml/day
UTI Prevention
Drinking plenty of water helps flush bacteria from the urinary tract before infection can develop. Consistent hydration is one of the best defenses against recurrent UTIs.
3000ml/day
Constipation
The colon absorbs water from stool as it passes through. When you are dehydrated, the colon takes more water, making stools hard and difficult to pass.
2800ml/day