Chris Carmichael's Food for Fitness by Chris Carmichael

Author:Chris Carmichael
Language: eng
Format: epub
Publisher: Penguin Group USA, Inc.
Published: 2004-03-13T05:00:00+00:00

The Basics About Hydration

How Much Fluid Do I Normally Need to Be Hydrated?

The exact amount of fluids you need depends on several factors, but a good rule of thumb is to consume 70 to 100 ounces (about ½ to ¾ of a gallon) of fluid each day just to replace normal losses. Exercise increases this amount, so I recommend that athletes consume a full gallon (128 ounces) of fluids each day.

Activity level, environmental factors, and diet also affect water balance. Exercising in dry conditions, cold, and/or high altitude increases the amount of water you lose because it takes more fluid to moisten the air coming into the lungs. Living and/or exercising in warm climates also increases water loss because of the increased need to cool the body. Finally, diets high in protein and sodium lead to increased urine output as the body tries to get rid of nitrogenous waste and keep the sodium content of the blood at proper levels. Putting all of this together, you could say that a lean, muscular athlete training at altitude in the winter, consuming a diet high in protein and sodium, would require the highest amount of fluid, possibly more than 1½gallons per day, to maintain proper hydration.

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