Most people, including me, often drink water or another liquid (tea, coffee, juice, sports drink) when thirsty. Pretty simple mechanism our body has, drink when thirsty. For most of us, dehydration isn’t a concern, but if you’re working out, or it’s hot and humid outside, risk for dehydration is real. Here’s what you need to know about optimal hydration and how much water is really enough.
Exercise duration and intensity, gender (men typically sweat more than women), air temperature, humidity and fitness level all impact sweat loss and your water needs. When active or outside, regularly take sips of water or a sports drink to prevent dehydration. It’s better to take sips then wait for your mouth to get dry. This also prevents slight dehydration to occur when exercising or competing.
Drinking the right amount of water (or other fluids) is also important to keep your metabolism revving. Being slightly dehydrated will lower your metabolism. What’s more, people who drank two glasses of water before each of their main meals lost more weigh than dieters who didn’t drink water before their meals.
How Much Water Do You Need?
The 8 x 8 (eight, 8-ounce glasses of water) rule is a bit outdated. Does a 6’3,” 225-pound male and a 5′ 5,” 125- pound woman both need the same amount of fluids? No. Water requirements are ideally linked to calories burned. Below are current recommendations by the National Institutes of Health (NIH) for both men and women according to age and calorie requirements.
This post is by AFH intern, Jake Kocinski.
|Age||Calories per day||Water per day (ml)||Age||Calories per day||Water per day (ml)|