4 Hour Body Cheat Sheet: Drinking Water

Hey everyone, I hope your Four Hour Body is going well, and that you’re getting a lot out of challenging yourself! Thanks again for reading, we really appreciate everybody that reads our posts.

I was contacted yesterday, by Justin, who mentioned the importance of water on cheat day. I did some more reading, and I decided that it’s a very important factor all week long, for fat loss, concentration and focus, and general health – but it can be a challenging thing to remember, because it’s not as obvious as a workout, or a food change.

So, I sat down, and created our latest Cheat Sheet – Drink Water! It includes 7 ‘strips’ that you can carry with you – 1 per day of the week, that have small glasses on them, ready for you to cross off, or even make notes on, like time of day. Here’s a preview of what you’ll be carrying with you:

4HBC Cheat Sheet Drinki 4 Hour Body Cheat Sheet: Drinking Water

You can download the pdf file here:

Download the: 4 Hour Body Couple – Cheat Sheet – Drinking Water

Let me know if you have any questions, or comments! All the best with your workouts.

You might be interested in reading these too:

  1. 4 Hour Body Cheat Sheet: Occam’s Protocol Workout Sheet Hey everyone, as it's time for me to start on the Occam's Protocol workout, I wanted to share with everyone the 'cheat sheet' that I've made up to take to the gym with...
  2. 4 Hour Body Cheat Sheet: Cheat Day Here it is, your guide to how to get through a successful cheat day. Print this, add to it, and cross things off as you go - you'll be relaxed, with your mind...
  3. 4 Hour Body Cheat Sheet: Accelerated Fat Loss If you've read The Four Hour Body, you'll know there's some amazing information in there. Kudos to Tim Ferriss and all the research and testing he's done. What's also clear, though, is that...

Like This!

Share this with friends:

19 Responses to 4 Hour Body Cheat Sheet: Drinking Water

  • jbob says:

    Thanks for the new cheat sheet. I hope you realize how much people appreciate these. Sure beats carrying around the book all the time.

    Just wanted to point out that the Drink Water! Cheat Sheet does not indicate what 1 cup of water is exactly. I’m assuming 8oz. by defaut?

    Keep up the good work!

  • Sounds good – I know I am going to concentrate more on water this week (and this cheat day). On cheat day, it helps save you from carb/sugar headaches. And during the week it’s obviously needed to help your body flush out fat and toxins. But it’s easy to underestimate.

    • Luke says:

      Sounds like a great plan. Water really does amazing things for the body.. but it’s more like you notice the negative effects when you don’t have enough, then when you do, it seems to be unnoticeable sometimes. Perhaps that’s why it’s hard to remember to drink enough every day – I still have my problems sometimes!

  • mark says:

    hi there

    why do teas and coffes not count in the 8 cups a day “protocal”

    all the best mark

    • Luke says:

      Hi Mark, thanks for your question.

      Tea and coffee doesn’t count in the 8 cups of water per day becauuse of the caffeine content. Caffeine is a diuretic, which means it pulls water out of your system, where our aim is to add water. So, in fact for each coffee drunk, it would be a good idea to add in an extra glass of water. This doesn’t need to be applied to strictly for tea, as it has less caffeine, but for people drinking a few cups of tea per day, an extra glass of water is a great idea.

      All the best,

      • mark says:


        that certantly puts my water intake up for review…
        way to low water intake then… god i love this site :)
        thanks for all the insight

        all the best

        • Luke says:

          Hey Mark,

          Really glad this helped you out, and stoked you love our site!! Thanks for your comment.

          All the best,

  • mark says:

    hi luke..

    i know ive seen it some where on the site, but i just cant find it…
    You mention 8 glasses og water, 4 of wich should be with lemon juice..

    how much lemon juice du you put in every glass, and do you drink the 4 glasses randomly or with meals?

    all the best

    • Luke says:

      Hi Mark,

      Drinking water with lemon juice is something I do around meal times, because it has an effect on the effective glycemic load of a meal. So just before and during eating is ideal, hence 4 glasses a day (with 4 meals).

      All the best!

  • sachin says:

    i drink approx 5-6 ltr of water a day. i have bottle at desk and i sip throughout a day and have to pee a lot.

    1 ltr before workout, i work out at 11 AM.
    1 ltr during workout.
    2 ltr between lunch and diner.
    2 ltr between diner and sleep ( typically i drink a liter of water before i go to bed).

    someone pointed me out that drinking too much of water will cause kidney failure. so i am concern about how much is too much.

    i don’t want my kidneys to fail. can you please shed light on it? should i reduce my water intake?

    • Luke says:

      Hey Sachin,

      Good question. 5-6 ltr of water per day does sound like more than you need, though there’s no hard and fast rules. You really only need to consume 2-3 ltr per day, so perhaps adjust your intake – that said, because you are drinking this amount over the whole day, it’s not likely to result in water intoxication. That comes generally from consuming a large amount of water, quickly.

      All the best,

  • Awesome site, guys. I can’t wait to give this lifestyle a try once I get back home. Regarding reminders to drink water, there’s an app for that! For those of you with smartphones, check out http://bit.ly/KmhTO8. Thanks so much for putting all this together, Luke and Kat!

    • Luke says:

      Thanks Winston, and you’re welcome! Good idea using the app too, there’s an app for everything these days!

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title="" rel=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Get free email updates

Get your Free eBook "Top 10 Most Effective Tips for Fast Fat Loss and Better Health" when you sign up!

5 Reasons to Subscribe:
1/ Never miss a new article.
2/ It's totally free.
3/ We're passionate about this.
4/ Your info will never be shared.
5/ We count our subscribers as friends, and we'd love to have you as both.