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How Much Water Do You Need?

Most everyone has heard that they need to drink eight 8 ounce glasses of water a day.  But did you know that when you exercise you actually need more then that?  Some people say, "Well, I'll drink more water when I get thirsty."  But that still isn't enough.  By the time you get thirsty, you're already dehydrated.  As little as 2% dehydration can lead to fatigue or a drop in endurance.  And research has shown that most people come to the gym already dehydrated.  Then they wonder why they have lack-luster workouts.  It's because dehydration can make your workout feel harder!  See below to get some ideas on how to increase your hydration to prevent the sluggishness associated with not getting enough water.

 TIPS TO STAY HYDRATED

· Always pack a bottle of water or other fluid (such as Gatoraid) to bring to your workout just like you would pack your sneakers or a sweat towel.

 

· Incorporate fluid breaks into your routine.  Don't just drink when you're thirsty. Remember, you're already starting to be dehydrated then.  Drink in between sets, between intervals, or at set times during your workout.  (Like every 15 minutes.)

 

· If you don't have a water bottle that says the ounces, go by gulps.  One gulp is approximately 1 ounce.  Depending on how intensely you exercise, you need at least 4 ounces, and as much as 10 ounces of water per 15 minutes of exercise.

 

 

©2003 Tonya Davis-Miller