How Much Water Should You Drink While Exercising?

There’s no doubt that water is probably the most important thing we have to ingest. But how much water should you drink?
⠀
After doing the research on this topic – hydration is quite complicated and it varies due to many different factors such as age, gender, weight, height, fitness level, type of activity, duration of activity, etc. However, new guidelines were published by the Institute of Medicine of the National Academies for Hydration during exercise:
⠀
1.Drink no more than 1 cup of water every twenty minutes.
⠀
2.You can also weigh yourself before and after you exercise to get a sense of how much fluid you typically lose. One pound is equivalent to approximately 700ml of fluid.
⠀
3.Hydration is more than just drinking water! When doing intense activity or activity lasting longer more than 20 minutes (sweating), you must replenish your: Sodium, Potassium and Magnesium (electrolytes).

4.These minerals are responsible for many essential chemical reactions in your body that allow your muscles to contract, as well as your brain and cells to perform.