Hydration Tip
Published May 14, 2009
Active people need more water than inactive people do. A reduction in as little four to five percent body water can result in a drop in physical performance as great as twenty to thirty percent. It is recommended that you consume plenty of water on a daily basis, twenty minutes before any athletic event and following a high carbohydrate meal. Do not wait until you are thirsty to drink water. By the time your body reaches that point, you are already deficient in this vital fluid! Your muscles are made up of nearly 70% to 80% water, its easy to see why fluid replacement is so important!
RECOMMENDED WATER INTAKE
Step 1:
Select an appropriate need factor.
Need Factors:
0.5 – Sedentary, no sports or training
0.6 – Light fitness training
0.7 – Sports participation or moderate training 3 time a week
0.8 – Moderate daily weight training or aerobic training
0.9 – Heavy weight training daily
1.0 – Heavy weight training daily plus sports training, or "2-a day" training
Step 2:
Multiply weight (in pounds) by the appropriate need factor to arrive at the recommended water intake in ounces per day.
Example 1: 120 pounds x 0.6 = 72 ounces per day
Example 2: 200 pounds x 0.7 = 140 ounces per day
It’s recommend that you drink water eight to twelve time per day.
Example 1: 72 ounces per day divided by 10 glasses = 7.2 ounces per glass
Example 2: 140 ounces per day divided by 12 glasses = 11.7 ounces per glass
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