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Optimal Hydration: Balancing Water Intake with Exercise
3 Min. Read
We’ve all heard the golden “8 x 8 water rule”, which is an adequate guideline for some adults. However, it’s possible we could benefit from a few adjustments.Water is a vital component of our bodies & staying hydrated is essential for maintaining overall health. The amount of water we need to drink each day can vary based on numerous factors, including exercise.
So, as we gear up for our next sweaty e360 workout, let’s break down hydration benefits & how to calculate our daily water intake.
Why is water important for our bodies?
- Aids in digestion
- Helps lubricate joints
- Regulates body temperature
- Transports nutrients & oxygen throughout the body
- Plays a crucial role in flushing out waste products & toxins
- Assists in maintaining healthy skin
- And supports cognitive function
How do I calculate my daily water intake?
There isn’t a concrete answer to how much water we should be drinking as it’ll vary for everyone.
But our weight can be a helpful factor when establishing a baseline. I like to use this rule-of-thumb equation:
- Weight x 0.5 = ounces of water per day
How much water should I drink if I exercise regularly?
Our exercise habits affect the amount of water we should be drinking, as well. It’s recommended that we add 12 ounces of water to our daily intake for every 30 minutes we plan to work out.
How much water should I drink before exercise?
To avoid dehydration, the American Council on Exercise recommends drinking 17 to 20 ounces of water two to three hours before a workout. Then, about 20 to 30 minutes beforehand, drink another 8 ounces.
During exercise?
For shorter workouts (less than 30 minutes), hydrating before & after exercise may suffice.
If your workout is prolonged & particularly intense, or if you’re sweating heavily, you may need more fluids. Aim to sip roughly 7-10 ounces of water every 20 minutes.
Most importantly, listen to your body’s thirst cues & drink when you’re thirsty, as thirst is an essential mechanism for regulating water intake.
How should I replenish after a workout?
Within 30 minutes of completing your workout routine, drink another 8 ounces. If you’ve had an extremely sweaty session continue to drink 16 to 24 ounces for each pound you lost during the workout to regain the water you sweated out.
Special considerations
- There are several special considerations to maintaining a healthy hydration level. If you’re pregnant or breastfeeding, you need to increase your fluid intake by roughly 24 to 32 ounces depending on how much you weigh. But be sure to talk to your practitioner about what works for you & your situation.
- It’s also important you get a lot of your hydration from water. If you’re primarily drinking sodas or caffeinated beverages such as coffee or tea, you do not get as much “bang for your buck” when it comes to fluid intake (i.e., they don’t “count” as much).
- To ensure you stay adequately hydrated, you can monitor your urine color. A pale yellow color generally indicates proper hydration, while dark urine may indicate dehydration & the need for more fluids.
General Guidelines
Please note these recommendations are general guidelines & individual hydration needs can vary significantly. Factors such as age, gender, climate, & overall health can influence your water requirements. Additionally, some people may have specific medical conditions or take medications that affect their fluid intake. It’s always a good idea to consult with a healthcare professional if you have any concerns or special considerations
Hydrate & fuel your body properly; I’ll see you in our next workout!
♥ Much love, Melinda