Are You Drinking Enough Each Day? Probably Not…
We all know how important staying hydrated is. Despite this, I would hazard a guess to say not nearly enough of you drink enough water each day.
Staying hydrated is not just good for overall health reasons, but for athletic performance as well.
How much water you need to drink is obviously going to differ depending on a number of factors. Sex, weight, weather, etc.
You’ve probably heard the general 8 glasses of water per day rule. But, this may be undershooting it for you.
A more accurate calculation is to times your body weight by 0.0.35. This is easy enough to do, grab the calculator on your phone, type your bodyweight x 0.035 and done.
So, if you weight 70kg, this would be about 2.5 litres you need to drink EACH day.
How Much Should You Drink During Your Workouts?
A body water reduction in excess of 2-3% is considered to adversely affect performance. So, if you weigh 70-80kg, this is only a drop of 1.5kg.
How do you know how much to drink during your workout? Here’s 3 easy steps.
- Weigh yourself before you start your workout
- Weight yourself at the end of the workout
- If you weigh less at the end of the workout, you have to drink that equivalent in water weight.
So, if by the end of the workout, you weigh 500g less than when you started, you have 500ml of water you have to make up for, as 1 litre of water is equal to 1kg. Obviously you should be drinking and staying hydrated during your workout. This is just calculating if you’ve had enough during the workout and if you need to make up for anything at the end.