how much water should you drink a day when running?
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Avoiding dehydration is key when running but it's also important to avoid drinking too much, which in some circumstances can be fatal. It is widely accepted that the average person needs 2 to 2.5 litres (approx 70-90 fl oz) of fluid per day to allow the body to function normally.
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Though it really varies based on your body type and size, how active you are, and so on, the general rule of thumb is somewhere between eight and 10 8-ounce glasses of water (from all sources) a day. But be sure to talk to your practitioner about what works for you and your situation.
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How much water do you need to drink? It seems like an average adult should be drinking about eight 8-ounce glasses of water each day. This means most people should drink about 2 liters or half a gallon of water each day.
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So if you calculated you need at least 72 ounces of water per day based on your weight, that number should jump to 120 ounces (15 cups) or more if you're doing an hour-long workout.
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NHS Choices' page on Water and drinks says: Your body needs water or other fluids to work properly and to avoid dehydration. That's why it's important to drink enough fluids. In climates such as the UK's, we should drink about 1.2 litres (six to eight glasses) of fluid every day to stop us getting dehydrated.
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On average, a person should have eight 8oz glasses or roughly two liters of water every day. During the warmer months, you should drink roughly two and a half liters. Sticking with water is the best way to stay hydrated.
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The formula for minimum, daily hydration (not inclusive of training) is as follows: ½ body weight in ounces. So, if I weight 200 lbs., at a minimum, I should drink 100 oz. of water every day without exercise. For every hour of exercise add another 20 ounces of water to your daily intake.
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Based on the studies, drinking 1-2 liters of water per day should be sufficient to help with weight loss. Here's how much water you should drink, in different measurements: Liters: 1–2.
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You get about 20% of your water every day through food so a general rule is to drink 2 litres of water a day. This is the equivalent to a large bottle of fizzy drink or three-and-a-half pints.
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Water requirements can vary based on a variety of factors, including age, body weight and activity level. However, most research recommends drinking around 1–2 liters (34–68 ounces) of water per day to stay well-hydrated.
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If you don't take enough water, your muscles will involve causing cramps. It is a general recommendation to drink water from 3.5 liters to 7 liters while workouts.
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“It depends on your size and weight, and also on your activity level and where you live,” Nessler says. “In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.
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In addition, the women need to drink water up to 3 liters a day to keep their bodies hydrated, skin glowing and reach ideal fitness level. Secondly, the men must drink water up to 1 Gallon Coldest Water (128 oz or 3.7 to 4 liter).
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How much you should actually drink is more individualized than you might think. The Institute of Medicine (IOM) recommends that men drink at least 101 ounces of water per day, which is a little under 13 cups. They say women should drink at least 74 ounces, which is a little over 9 cups.
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A good rule of thumb for athletes is to divide their body weight in half and drink at least an ounce per pound of body weight throughout a typical day (e.g., someone weighing 160 pounds should drink 80 ounces of water a day).
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The Institute of Medicine recommends consuming between 91 and 125 fluid ounces of water per day as an adult[*]. This amount will vary depending on the individual and lifestyle factors such as age, diet, weight, and activity level.
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Even more fluids are lost during exercise, and a water loss of only 1-2% of our body weight can impair performance by around 10-20%! Some of the water you need is extracted from food but you should be aiming to drink 1.5-2 litres (6 large glasses) daily.