Hydrate Like a Pro
Staying hydrated is essential for overall health and optimal performance. We often hear about the importance of drinking enough water, but how much water do we actually need to consume and what role do electrolytes play? Let's dive in:
How Much Water Should You Drink?
The recommended daily water intake is about 2.7 liters or 91 ounces for women and 3.7 liters or 125 ounces for men. Body size and activity level are also factors, so a more precise calculation is to drink at least half your current body weight in ounces per day, regardless of biological sex. For a 150 pound person, that would be 75 ounces per day.
These ounces include all beverages (yes, even coffee and soda) and also water from foods (which are challenging to estimate). It's important to note that individual needs can vary based on factors such as age, climate, diet, and overall health.
Hydration and Exercise
When you exercise, your body loses water through sweat. This loss can be significant, especially during intense or prolonged physical activity. To stay adequately hydrated, consider these tips:
Pre-Hydration: Drink 15-20 ounces of water 2-3 hours before exercising.
During Exercise: Drink 5-10 ounces of water every 30 minutes during your workout. Adjust this amount based on the intensity and duration of your exercise.
Post-Exercise: Replenish lost fluids by drinking 15-20 ounces of water or an electrolyte-rich beverage immediately after exercising.
The Role of Electrolytes
Electrolytes, such as sodium, potassium, magnesium, and calcium, are minerals that help maintain fluid balance, nerve function, and muscle contraction. When you sweat, you lose not only water but also these essential electrolytes. Here’s why they matter and the quantity you should aim for in a serving:
Sodium: 300-700 mg per serving; Sodium is the primary electrolyte lost in sweat, and it helps maintain fluid balance and prevent muscle cramps.
Potassium: 100-200 mg per serving; Potassium is essential for muscle function and cardiovascular health.
Magnesium: 50-100 mg per serving; Magnesium supports muscle and nerve function, as well as energy production.
Calcium: 20-50 mg per serving; Calcium is important for muscle function and bone health.
A few brands of electrolyte supplements that offer an appropriate amount of electrolytes without adding a lot of extra sugar and additives are as follows: Nuun, Liquid I.V., Skratch Labs, and LMNT. Popular brands like Gatorade and Vitamin Water offer very low dosages of electrolytes and often include added sugars.
