In addition to your size and sport, other things like hot weather, obesity, humidity, illness, sweating, and diuretics also create a demand for more water.  Even a small deficiency in water balance can hamper your performance, so don’t wait until you feel thirsty.  By that time you are overdue. 

You can determine your necessary water intake by to drinking at least half your weight in ounces each day, and adjust it according to your activity level.  For example, if you weigh 190 pounds, you should drink at least 95 ounces of water each day.  For every 1000 calories you burn during the day, consume at least 35 more ounces of water during that day.  Obviously, athletes will need much more water than the average individual due to their rigorous training schedules.  This is why many athletes drink a gallon or more of water each day.

Do I need a sports drink?  Rehydration drinks are great for endurance athletes – those who participate in sports lasting longer than two hours.   This is because they replenish electrolytes and glucose lost during the event.  As you often see, marathon runners have sports drinks readily available during and after the race.  On the other hand, if you are a healthy person who does 30-90 minutes of exercise per day, you do not need a sports drink.

Now you know how to determine how much water you need.  Drink up and enjoy the benefits!

Copyright © 2009 by A.M. Birmingham, ISSA CFT

      

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