- Aim to drink 2.5 liters of water a day. If you live an active lifestyle, aim for 1 gallon of water a day.
- Before exercising, consume at least 1 pint of water 2 hours prior.
- Bring a water bottle to your workout and keep it near you at all times. Try to drink 6-8 ounces of water every minutes during your workout.
- Weight yourself before and after your workout. For every pound lost, drink 1 pint of water.
Did you know that water is the largest component of the body (representing 45-70% of a person's body weight) and affects athletic performance more than any other nutrient? Water is essential for normal cellular function and thermal regulation. With a fluid loss of as little as 3% of your body weight, dehydration will begin to affect your performance by straining your cardiovascular system and impair your ability to dissipate heat. However, on average, we only replace about two-thirds of the water that we sweat out during exercise. Here are some simple guidelines to make sure that you stay adequately hydrated.
About the Author
Ryan Lockard, CSCS, CFNS, is the head trainer and founder of Specialty Athletic Training. He is President of the Autism Society of Oregon's Board of Directors and is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist, as well as by the International Sports Science Association (ISSA) as a Certified Fitness Nutrition Specialist. Ryan has worked with individuals with special needs since 2007 and has over 10,000 hours of 1:1 instruction working with individuals that have various special needs.