H2O: How much is enough?

While the golden rule for H2O is 8-to-10 glasses each day, there’s a bit more science to how much water we each require based on the weather, our exercise habits, and what we eat. Here’s how to determine your personal hydration requirements:

1. Divide your total body weight by 2. This is the baseline for how many fluid ounces of water you need each day.

Add one ounce of water for every ounce of caffeinated beverage you drink.

Add 10 ounces for every 20 minutes of physical activity

Fitness tip: To determine exactly how much water to replenish after exercise, try weighing yourself before and after a typical workout.  Any change in body weight reflects the amount of fluid lost through sweat.

______ body weight (lbs) / 2 = A

+  _____ ounces ( to compensate for caffeine)

+  _____ ounces (to compensate for physical activity)

= _________  total fluid ounces of water required per day. 

2. Divide your total amount of fluid ounces by 8. This is how many eight-ounce glasses of water you should drink each day for adequate hydration.

   _____________ total fluid ounces of water per day / 8 

= ________________# of eight ounce glasses per day

Drink with the seasons. Fluid requirements increase in the hotter summer months.  

More fiber, more water.  High fiber diets rich in fruits, vegetables, whole grains, legumes, nuts, and seeds require extra water to help propel these fiber-rich foods forward through the GI tract. 

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