For athletes, a decent rule of thumb is to split their body weight in half and drink at least one ounce per pound of body weight throughout the day (e.g., someone weighing 160 pounds should drink 80 ounces of water a day). This amount should then be adjusted for the activity intensity and temperature of the day. Of course, eating something other than sugar-filled snacks and drinks is also important.
The most effective way to rehydrate after exercise is with plain water. Some people who are very thirsty but not overly so can tolerate as much as 3% salt in their water. More intense exercisers or those working out in hot climates may need more salt in their rehydration solution. As with any medication, check with your doctor to make sure it's okay for you to consume extra salt.
If you're training in hot weather or if you tend to sweat more than average people, you should try to stay hydrated by drinking more than usual. The more sensitive your body is to dehydration, the more quickly it will feel its effects. These effects include headaches, dizziness, irritability, and poor performance, to name a few.
Dehydration is bad news no matter what time of year it is, but especially during summer months when you're likely to work out in the heat. Being under-or overhydrated can have some serious consequences for your health. Drinking too little can lead to muscle cramps, low blood pressure, and fatigue.
Young athletes should drink 1/2 to 1 ounce of water per pound of body weight throughout the day to stay hydrated. Limit water weight loss to no more than 2% of your body weight to sustain optimal performance during exercise. Young athletes should also eat small meals frequently during training and competition.
As you get older, you need to drink more water per kilo of body weight. For example, a young adult who weighs 70 kilograms (154 pounds) needs to drink 350 milliliters (13 ounces) of water daily to remain hydrated. A senior who is 60 kilograms (132 pounds) does not have to worry about drinking too much or too little water; his or her body can only handle so much at a time. The elderly man or woman needs only 700 milliliters (25 ounces) of water daily.
You should drink more water if you are physically active, do outdoor activities in hot climates, struggle with constipation, or are pregnant or breast-feeding. Your doctor may recommend other fluids to drink as well, such as fruit juice or soda.
The amount of water you need depends on many factors, such as your age, gender, height, weight, activity level, environment, and more. However, an ideal intake for young athletes is 1/2 to 1 ounce per pound of body weight daily.
"In general, strive to drink half an ounce to an ounce of water for every pound you weigh every day." For instance, if you weigh 150 pounds, you should drink 75 to 150 ounces of water every day. However, this amount is not recommended if you are also drinking other beverages regularly or if you are exercising vigorously.
The American Heart Association recommends that adults consume at least eight 8-ounce glasses of water daily. But what about the rest of your body? What role does water play in nutrition and health? How much water do you need per day? The National Institutes of Health states that men should consume approximately nine cups (8 oz/250 ml) of liquid a day and women approximately six (8 oz/240 ml). This amount is called the "daily allowance."
Water is important for more than just keeping you hydrated. It's thought that water helps release nutrients from food, makes certain vitamins more available for absorption, and plays a role in controlling your body temperature. It also works with minerals to keep your bones strong and healthy.
Getting the right amount of water each day isn't hard. Just be sure that whatever amount you choose, it stays within your daily allowance. For example, if you choose to drink eight 8-ounce glasses of water daily, then don't go below six servings or above 10.
If the athlete has consumed sports drinks throughout the event, rehydration should be done primarily with water after extended and hard exertion. Following a tough and extended workout, though, eight to sixteen ounces of a sports drink would not be ridiculous.
A study published in 2004 by the American College of Sports Medicine found that those who drank 16 ounces or more of carbohydrate-rich fluid within 30 minutes of exercising had less muscle damage than those who did not consume any fluids during this time period. The researchers also discovered that those who drank 32 ounces or more before bedtime had better sleep quality than those who did not consume any fluids during the day. They concluded that "future research should examine the optimal amount of fluid to ingest during exercise and in the hours following to prevent health problems." Research is currently being conducted on this topic!
The best time to drink water or other liquids is before, during, and after exercise. Drinking plenty of water can help avoid dehydration, which can lead to fatigue and cognitive difficulties. It can also play a role in replacing lost salts that are used for energy during exercise.
Sports drinks contain various carbohydrates as well as sodium chloride (table salt) to replace fluids that are lost through sweating. They also contain vitamins and minerals such as potassium, calcium, and magnesium.
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