Water and exercise

Water intake

Recommended Daily Water intake varies based on person, activities and environment

How much water should you drink daily and when you work out?

While there is no “one size fits all” answer to it, there are some guidelines to follow.

The Daily Water consumption guideline one should follow is: for every kg of Body Weight (BW) you should consume 30 ml of water. Since 1 cup contains 8 ounces, the number of cups of water one should consume is their BW divided by 8 each day.

For example an 80 kg person should consume 80 x 30 ml of water/day or 80/8 = 10 cups of water = 2.5 l 

When working out, or being in a hot, sweaty environment, there are additional water intake needs.

There are several ways to to gauge hydration status and needs:

• A primary way is the pee test: clear=hydrated, yellow = dehydrated.

• Another  “rough” estimate is: a cup of water for every 15-20 min of high intensity/sweaty workout.

• Another way is the pre- and post-exercise weigh-ins. For the amount of weight lost during exercise you should consume 1.25 - 1.5 times that amount of water. For example, for every pound lost during exercise, you should consume 2.5 - 3 cups of water. 

Are you well hydrated?!  Keep track of your water intake and stay on top of it.

*Disclaimer: For informational purposes only. All opinions expressed are my own personal thoughts, based on my personal research as a Healthy lifestyle coach. Use it at your own discretion.