How Much Water Should I Drink? 7 Things You Must Know About Water Consumption.

3. How Much Water Do I Need If I’m Physically Active?

Whether you are a professional athlete, have a physically demanding job or a weekend warrior, fluid loss is very detrimental to your overall performance.  Even a 2% loss of fluid can significantly reduce your performance level so it is critical to monitor your water intake during intense physical activity.  So you’ll need to know how much water you need under normal circumstances (non-activity), and how much to add during activity.

Really, the only way to know how much water you need is to weigh yourself before you start and weigh-in periodically during your activity.  Unless you are an ultra endurance athlete at an event that requires you weigh in before and during, this is impractical for most.

For the rest of us (like the 99% of the rest of us!), follow these guidelines:

1. Drink 16 ounces of water two hours before your activity.  (You may need an additional 8 to 16 oz. if you live in hotter climates.)
2. For each hour of exercise, consume an additional 20 – 40 ounces.  (I like to use a timer to let me know when to take a sip and even out intake.  It’s good to sip every ten minutes at the minimum.)
3. Drink cold water if possible.
4. If you’re exercising more than an hour, you can drink a sports drink that contains up to eight percent carbs to replace fluid and muscle glycogen.  Most energy drinks have too many carbs, so make sure to look at the label.
5. When you’re finished, follow up with another 20 ounces of water for every pound you lost during activity for recovery.

Products like Nuun, Elete, and Camelbak Elixir are electrolyte additives that help restore electrolytes and minerals.  Studies have shown that water intake needed to replace that which was lost to physical activity was reduced with the electrolyte additive.  If you’re looking for an alternative to the standard Gatorade, try one of these.

4. What Are Some Signs I’m Not Drinking Enough Water?

Your body will tell you if you’re not getting enough fluid.  Here are some signs and effects of being dehydration:

• Elevated heart rate
• Decreased amount of sweat
• Decreased physical performance
• Higher body core temperature
• Water retention
• Cardiac output is lowered
• Lower flow of blood to skin
• Lower than normal blood volume
• Decreased blood pressure
• Use too much muscle glycogen
• Retain sodium
• Negative effect of mood
• Lower cognitive performance/function
• Decreased gastrointestinal function (constipation)
• Lower kidney function
• Headache
• Etc.

Are you convinced of the benefits of drinking water yet?  (More water, that is!)

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About David Simpson

David Simpson is a writer, musician, fitness and wellness geek and the one behind SlimCotton.com. He lives in Lynden, Washington and is a very proud papa!