Water accounts for about 60% of our total body weight, and around 70% of our brain weight. It is important to be well hydrated so that your body can operate properly. How much water should you drink per day to maintain proper hydration levels? The answer differs for everyone based on your body weight and activity level. Here are some general rules for daily hydration as well as for hydration before exercise.
General rule for how much water you should drink per day.
- Non-active: body weight (lbs) / 2 = ounces of fluid/day
- Highly-active: body weight (lbs) = ounces of fluid/day
Hydration Before Exercise
- Drink about 15-20 fl oz, 2-3 hours before exercise
- Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise
- Drink 8-10 fl oz every 10-15 min during exercise
- If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.
Hydration After Exercise
- Weigh yourself before and after exercise and replace fluid losses.
- Drink 20-24 fl oz water for every 1 lb lost.