I am on the bike training at 4:30 x 4 days and do strength training at 5:30 x 2 days. Before each type of workout, I try to consume at least 32-40 ounces of water to make up for overnight dehydration, and on the bike I drink at least the same amount. Pretty much the same on strength training days. Overall, I shoot for 3 to 4 gallons of water a day. The body needs a ton of water to keep healthy and well-hydrated.