HOW MANY GLASSES OF WATER IS ENOUGH?
Just like sleep, hydration is fundamental to a healthy lifestyle. So how many glasses of water do you drink daily? The general recommendation is half your body weight in oz. of fluids daily + 10-20 oz. of fluids for every hour of exercise. If you live in a hot climate AND are active, then you will need more.
Example: a 180 lb person will need at least 90 oz of fluids daily.
If you use Liters, approximately 33 oz = 1 Liter. Although plain water is best, keep in mind that “fluids” can be anything that is non-caffeinated, alcoholic, and/or high in sugar. That means that dairy and nondairy milk, seltzer, herbal or decaf tea/coffee, and light juices can all count toward your daily fluid intake.
HOW TO INCREASE WATER INTAKE
- Drink a large 12-16oz glass of water when you first get up and at each meal/snack
- Eat watery fruits and veggies such as melons, broccoli, cucumber, peppers, celery
- Start or end your day with a cup of herbal tea
- If you drink a lot of caffeine (2+ cups/day) try switching to half caf or decaf
- Flavor water with a splash of juice, fresh fruit, or flavored electrolyte tabs
- Buy an aluminum or collapsable water bottle for work/travel/gym
HOW MUCH WATER TO DRINK DURING EXERCISE
Your fluid needs during exercise will depend on intensity and duration. For exercise that is very intense, leaves you drenched in sweat, or is an hour or longer and/or in extreme heat, you usually need to also replace electrolytes. You can do this by adding a pinch of Himalayan sea salt to your meals, and/or by adding electrolytes. Below are guidelines for how much fluid to drink to optimize performance and improve recovery.
HYDRATION GUDELINES
Pre-workout: 2 to 3 hours before: 16 oz. (about 1 water bottle); 15 mins before: 8 oz.
During: 4 oz. of fluid every 15-20 mins (2 to 3 large gulps)
Post-workout: 16 to 20 oz. of fluid for every lb lost (1 to 1.5 water bottles per lb lost)
GOALS OF PROPER HYDRATION
- Aim to drink at least half your body weight in water throughout the day (increase on hot and humid days). Ex: 180 lbs. athlete needs 90 oz. water
- Start workouts in a hydrated state
- Maintain hydration throughout workouts
- Maximize performance
- Improve ability to recover quickly
- Minimize injury and muscle cramps
IS DEHYDRATION THAT BAD?
- Performance declines with as little as 2 to 3 percent decrease in body weight from water (sweat) loss
- Increased core temperature and heart rate
- Decreased blood pressure
- Nausea and vomiting
- General feeling of fatigue
- Headaches
- Muscle cramps
DAILY HYDRATION TIPS
- Monitor your urine color. Clear to pale yellow (lemonade color) usually means you are hydrated.
- Weigh yourself before and after a workout to determine how much water/sweat you lost.
- On hot days or before a grueling workout, don’t be afraid to eat saltier foods or add salt to cooked meals throughout the day. Replace fluid loss post-workout with watery foods that contain salt, such as broth-based soups or vegetable juice. (You can cook meats, rice, or veggies in broth for an easy way to increase your salt intake).
- Other sources of water: popsicles, smoothies, juice, coconut water, sports drinks, and tea/coffee. Just watch extra calories.
- Carry a water bottle so you drink water throughout the day.
- Add an electrolyte tab, such as NUUN to your water post-workout for a quick way to rehydrate.
