How Much Water Do You Really Need?

Hydrate_slide01Illustrated by Sydney Hass.
We've all trolled the internet at midnight wondering if our symptoms are normal, or if a bowl of cereal qualifies as dinner. To the rescue: The experts at Health.com will share everything from how to ditch that nagging cough for good to quick-hitting workout moves and how to actually eat "clean."
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As much as 60% of your body is made up of water and when you work out, you can lose quite a bit. The American College of Sports Medicine notes that drinking water helps functioning of the joints and body tissues, the regulation of body temperature, and the transportation of nutrients. But, some of us don’t drink enough, says Nancy Clark, R.D., a sports nutritionist and author of Nancy Clark’s Sports Nutrition Guide Book. Here's how to get it right.
Hydrate_slide02Illustrated by Sydney Hass.
Choose the right beverage
Sometimes the simplest solution is the best, and that’s true when it comes to choosing a workout beverage. “If you’re an average person, then water after a workout is just fine,” says Clark. But, if your workout is more intense and you spend more than three hours at a time doing it, then Clark recommends chocolate milk. "It’s got sodium and calcium, which we lose when we sweat. It’s also got carbs to refuel and give energy, and the protein also helps to repair any damage.” If milk or water isn’t your thing, sports drinks, coconut water, or other beverages are fine. Don't worry too much about electrolytes; Clark says food can provide those lost in sweat.
Hydrate_slide03Illustrated by Sydney Hass.
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Consume the right amount
Clark says there isn’t a set amount of water that you should consume during exercise, rather, she recommends you “drink to thirst.” But, there are ways to calculate your sweat rate, which involve weighing yourself before and after you run, and doing a few calculations. Clark says that if you lose a quart of sweat in an hour then you should be drinking about eight ounces of water every 15 minutes. If you want to skip the math and you tend to sweat a lot, four to six ounces every 15 to 20 minutes during your workout is a good rule of thumb.
Hydrate_slide04Illustrated by Sydney Hass.
Don’t drink too much
It’s actually possible to drink too much fluid, although this is uncommon. More of a risk during marathons and triathlons, athletes who consume a lot of fluid (even sports drinks), but not enough sodium can develop a potentially life-threatening condition called hyponatremia. (A women died of it during the 2002 Boston Marathon.) Symptoms include bloating, nausea, confusion, disorientation, and seizures. But really, over-hydration is “rare,” says Clark. “Most people don’t drink enough.”
Hydrate_slide05Illustrated by Sydney Hass.
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Pack in some protein and carbs
While exercising is good for you, it’s common to incur some minor cell or tissue damage after a workout. Proteins can help repair any damage, so Clark recommends rehydrating with a protein-rich drink after an especially intense workout. But, it’s not just about protein, she says. Because you expend substantial amounts of energy when exercising, "you want about three times more carbohydrates than protein," which is why she recommends flavored milk as fluid replacement.
Hydrate_slide06Illustrated by Sydney Hass.
Know the risks of dehydration
Any number of problems can result from not drinking enough water; perhaps one of the most common is fatigue. If you don’t drink enough water, then “your blood gets thicker from lower water content and your heart has to work harder, which means you get tired,” says Clark. “A dehydrated person will get fatigued.”
Hydrate_slide07Illustrated by Sydney Hass.
Drink before and during exercise
Clark recommends drinking fluids before you even begin to exercise, especially if you’re doing something that requires a lot of stamina. "You need to start drinking about one and a one half to two hours before running a marathon," she says. Also, drinking fluids during a workout isn’t a bad idea either. "We don’t drink enough during exercise and that puts you in a hole when you finish and then you have to rehydrate," says Clark. "It’s better if you don’t put yourself in that hole in the first place." While it might be cumbersome to carry water with you on a run, it’s worth it, she says.
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