We really don’t know the exact answer to this question because fluid requirements vary from person to person—and from day to day. For example, infants need more liquids than adults because their bodies maintain a higher water content and their systems do not provide water balance that’s as good as what’s found in adults’ bodies. The general guidelines for hydration are: 

  • Numerous studies investigating water balance have demonstrated that the minimal water requirements of inactive adults who live in normal temperate climates are approximately 1 to 3.1 liters (or 34 to 105.4 oz.) a day. This amount should adequately replace estimated minimum respiratory, urinary, fecal, and insensible water losses. 

  • A general guide for replacing water loss is 1 liter (34 ounces) of fluid for every kilogram (2.2 pounds) lost, or 2 cups (16 ounces) for every pound lost.

  • In more physically active individuals, the amount of water intake necessary to maintain proper hydration varies between 2 to 16 liters per day, depending on the activity and the individual. Physically active individuals are not necessarily athletes. Farm workers, heavy laborers, and the like naturally have higher needs for water.

  • If you are planning a strenuous physical activity, drink approximately 2 to 3 cups of cold water 2 hours before activity. Drink 1 cup approximately 10-15 minutes before the activity or during your warm-up. During the activity, drink 3 to 4 cups of water every hour of activity, or 1 cup every 15 to 20 minutes. After the activity, you should rapidly replace the fluids that you lost within 2 hours. You should drink approximately 16-24 ounces of water for every pound lost during the activity. 

  • Cool beverages of 50-60 degrees are the best forms of fluid for the body. If an activity lasts longer than 1 hour, a sports drink is often recommended. 

  • Fluids with salt (e.g., sodium, potassium) are beneficial because they increase thirst. The salt also helps replace what’s lost through sweat. If you choose a sports drink, it should contain no more than 7% of carbohydrates per serving. 

  • Avoid fruit juices, carbohydrate gels, sodas, alcohol, and high-sugar sports drinks. These may dehydrate the body further by stimulating excessive urine production and/or decreasing your overall beneficial fluid intake.

source: JACA Healthy Living Fact Sheet April 2006
 


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