How much water should I drink a day?
Now that it is summer time we sweat a lot more and lose about a gallon of water a day through our urine(6-7.5cuups), perspiration, breathing and your bowl movements (4-6 cups) . I have read many articles on water consumption and it seems that there is a bare minimum for most humans and that is Drink 8 eight ounce glasses a day. Water helps to carry out toxins and keep our body’s cool as not to over heat.
1. Athletes should consume 16 oz of water 2 hours prior to exercise
2.On warmer days drink an additional 8-16 oz 30-60 minutes prior to an event(I would add electrolytes)
3.Drink at least 20-40 oz of fluid for every hour during exercise.
4.Post exercise fluid intake should be approximately 20 oz for every pound of weight loss.
5.If exercise is less than 60 minutes you can drink water; if exercise is greater than 60 minutes than you should drink a sports drink with 8-10% carbohydrates solution.
6.Carbohydrates beverages that contain concentrations of 14-16 grams per 8 oz of water empty out of your stomach just as fast as water. a beverage of less than 19 grams of carbohydrates in 8 oz of water can help maximize fluid uptake.
What is a carbohydrate solution? Cytosport Cytomax, is a great carbohydrate solution for performance enhancement and recovery supplement.
Cytosport Cytomax, Cool Citrus (24 oz (680 g))Cytomax Powder is an excellent formation of complex carbohydrates and minimal sugars.
Other suggestions: I often use Pedialyte oral electrolyte maintenance solution mixed with my water 1:4 ration. There are also electrolyte tablets you can buy online that are easy to pack around and work very well.
Well there are some tips on how to stay hydrated and remember that if you are thirsty you are already dehydrated so keep up with your water intake for maximum performance.
Thank you for your time and energy
Health and Exercise Prescriptions Inc.
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