How Much Water Should You Drink While Exercising?

HOW MUCH WATER SHOULD YOU DRINK WHILE EXERCISING Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise Drink 8 ounces of water no more than 30 minutes after you exercise However, hydration is dependent on specific factors like: GENDER AGE HEIGHT WEIGHT EXERCISE INTENSITY DURATION OF EXERCISE MEN tend to require MORE WATER level and duration of exercise than women since they tend to be larger. for the same intensity People with a for the same reason. HIGHER BMI need to drink more during exercise To figure out exactly what hydration looks like, we compiled data using CAMELBAK'S HYDRATION CALCULATOR The following information is based on men and women of roughly average size, aged 28 years old, who are running in warm (but not hot) conditions. Note: Belng off by a few ounces likely won't advereely affect your health (although it might make you have to use the restroom more frequently), but even so, these calculations are very much based on average measurements, so take 'em with a grain of salt. If you have a serlous medical condition or are currently training for an elite competition, chat with a doctor or dietician about your exact hydration neede. EXERCISE EXERCISE AMOUNT OF INTENSITY DURATION WATER 30 minutes 10 oz low 60 minutes 24 oz 90 minutes 34 oz 5'5" 30 minutes 14 oz medium 60 minutes 27 oz 90 minutes 44 oz 30 minutes 17 oz 145 Ibs. high 34 oz 60 minutes 90 minutes 51 oz 30 minutes 14 oz low 60 minutes 24 oz 90 minutes 37 oz 5'10" 30 minutes 14 oz medium 60 minutes 30 oz 90 minutes 44 oz 30 minutes 17 oz 185 Ibs. high 60 minutes 34 oz 90 minutes 54 oz And what about electrolytes? Despite what the sports drink commercials say, every gym session doesn't require a 24oz bottle of bright blue juice. When exercising for more than an hour, though, make sure to re-stock the bod with electrolytes in the form of carbohydrates and sodium. Choose a sports drink with 120-170 mg of sodium per 8oz serving and not too much added sugar. Colder water keeps the body temperature lower for longer, preventing heat-related stress and fatigue. People who have saltier sweat should hydrate with a combination of water and sports drinks during and after exercise to avoid hyponatremia (low blood sodium caused by excess water). Does a workout leave you drenched while your gym buddies are just glistening? You're probably a heavier sweater, and should compensate by drinking at the higher end of the recommended ranges. Some people can tolerate a stomach full of liquid while working out, and others cannot. Some types of exercise (hello, sprint intervals and upside-down yoga poses) are not conducive to having a gut full of fluid. If you're just getting started with a new fitness regimen, drink at the lower end of the recommended ranges until you understand how the exercise affects your body. In high temperatures or humid conditions, bump pre- and post-exercise hydration to 16 oz before and after working out. If you're exercising for longer than an hour, definitely supplement water with a sports drink, even if you usually don't. Not a fan of bottled sports drinks? Coconut water has as much potassium as a banana and sodium, magnesium, calcium, and phosphorus to boot. (So basically, it's a smart sub for artificial electrolyte-boosters.) After exercise, consider hydrating with tart cherry juice, which speeds muscle recovery, or chocolate milk, which contains protein for building muscle as well as carbs, sodium, and calcium. Greatist CAMELBAK- Sources: http://www.triharder.com/THM_SwRate.aspx http://www.mayoclinic.org/water/ART-200442567pg-2 http://khsaa.org/sportsmedicine/heat/exerciseandfluidreplacement.pdf http://www.acefitness.org/acefit/healthy living fit_facts_content.aspx?itermid-173 http://nsmc.staywellsolutionsonline.com/Library/Wellness/1,1324 http://www.jissn.com/content/pdf/1550-2783-9-44.pdf http://www.mayoclinic.org/diseases-conditions/hyponatremia/basics/definition/ocon-20031445 http://beverageinstitute.org/us/expert/understanding-exercise-associated-hyponatremia/ http://www.acefitness.org/fitfacts/pdfsAitfacts/itemid_173.pdf http://www.yogajournal.com/practice/238 http://www.texasheart.org/HIC/Topics/HSmart/hydrate.cfm http://www.mayoclinic.org/exercise/art-20048167?pg-2 http://greatist.com/fitness/news-coconut-water-rehydrates-after-exercise-study-says http://zico.com/the-power-of-a http://greatist.com/health/drink-for-every-situation http://greatist.com/fitness/chocolate-milk-workout-drink of-zico/