How Much Water Do We Need?

How Much Water Do We Need?

Proper hydration is crucial for optimal function of your whole body – even when you aren’t sweating.

Whether you’re exercising or not, water is something you really have to ensure you’re getting enough of in your daily diet throughout the year. Nutritionists recommend that you take your body weight, cut that in half and drink the equivalent number in ounces daily. (1 ounce = 30ml)

Other factors that have an effect on how much water you should drink daily include your other beverage intake, diet, activity level, body size, climate and medical condition.

Adequate water intake is essential for numerous body processes, including the transportation of oxygen to our cells, muscular activity and temperature regulation, and using this formula may help you dial in your requirements.

Exactly how much water you need in order to perform at your best when you’re working out has been widely discussed in recent years. In the past, guidelines suggested proactively drinking more water than you’re thirsty in order to stave off a possible performance-sapping deficit.

However, a 2013 British Journal of Sports Medicine analysis of fifteen published studies suggests that simply drinking to thirst is probably the best way for an active person to stay ideally hydrated.

You can also increase your fluid consumption by eating foods high in water content. On the fruit side, watermelon and strawberries contain about 92% water per volume, grapefruit is at 91%, cantaloupe is 90% and pineapple, oranges, cranberries and raspberries come in at 87%. Lettuce and watery cucumbers are tops for the vegetables at 96%, with radishes, zucchini, cabbage, celery and tomatoes about 94%.

orange juice


When you’re thirsty, water is usually the best choice. It’s known that water is the best bet when you want to stay hydrated, but sometimes – particularly after a very demanding training session, a flavoured beverage really hits the spot. When you need a post-workout drink (other than water or a protein shake), decide right.

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Look at this comparison of three different juices (250ml):

V8 ORIGINAL – Calories: 53; carbs: 9.3; sugar: 6.5g; fibre: 2g

ORANGE JUICE – Calories: 68; carbs: 13.8g; sugar: 13.8g; fibre: 0.8g

APPLE JUICE – Calories: 108; carbs: 26.3g; sugar: 26g; fibre: 0.3g


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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.


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