We all know that drinking water is important especially when we exercise. But do you understand why? Do you know how much is recommended by health professionals? Hopefully reading this will help you better understand why water is such an essential component of the human body and how much you should be drinking for optimal health and performance.
Water is essential to our health. It regulates body temperature, cushions and protects vital organs, aids the digestive system and composes 75% or all muscle tissue and about 10% of fatty tissue. Because water is necessary to the healthy function of all internal organs it must be consumed to replace the amount lost each day during basic activities. Active individuals will need even more!
Although it can be a difficult to determine exactly how much water individuals need to drink each day, the following recommendations will provide a good starting point for most individuals and athletes.
How Much Water Should You Drink Each Day?
If you are training regularly, you will probably need one half ounce of water (or other fluids) for each pound of body weight per day (you will need more if you sweat heavily or are exercising in warm weather).
To determine your baseline range for water requirement, multiply:
Body weight (lbs) x 0.5 = (ounces of fluid/day)
For example, if you weigh 150 pounds, your water requirement will be roughly 75 ounces each day. If you have an event coming up, make sure you prepare your body by drinking enough water 24 hours before the vigorous exercise. Plain water is a clear choice, but you can also add to your daily needs by drinking tea, juices (careful about too much sugar), soups and fresh fruits and vegetables.
Measure into a pitcher 1/2 ounce of water for every pound of your body weight. Pour your drinking water from the pitcher throughout the day. Did you drink it all? If you did, wonderful! Keep up the good work. If not, now you have a new goal!
You may already be somewhat dehydrated and not realize it! For regular exercisers, being properly hydrated is key to performance. Dehydration leads to muscles fatigue, loss of coordination, lowered energy and muscles may develop cramps. To prevent dehydration, exercisers must drink before, during and after each workout. It is important to drink even before signs of thirst appear!
Begin the day with a large glass of water each morning, whether it’s a training or a rest day.
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