As the warmer weather approaches, so do the water warning signs. Train announcements reminding you to stay hydrated and the 6 o’clock weatherman repeating the same sentiment. Drinking water is an all-season trend, but in the summer, we must be extra cautious to avoid dehydration.
No one is disputing that we need H2O, but the debate still goes on: how much water SHOULD we be drinking? Medical research centre, the Mayo Clinic, has revealed a new formula to get your very own personal recommendation.
Step 1: Take you weight (in lbs.) and divide by 2.2
Step 2: Multiply that number depending on your age:
< 30 multiply by 40
30 – 55 multiply by 35
> 55 multiply by 30
Step 3: Divide by 28.3
Step 4: Your total is how many ounces of water a day. Divide by 35 to see your result in liters.
Why do we need so much?
Water makes up around 60% of our total body weight. We lose water through breathing, sweating and our daily toilet trips, therefore we need to top up before we get dehydrated. Dehydration, even mild, can drain your energy and make you feel tired. Prolonged dehydration can have major effects on our long-term health.
Many people assume we can only reach our target by drinking good old fashioned water, this isn’t the case. It can also be consumed through foods with a high-water content such as:
You can also count beverages like milk and juice. Even caffeinated drinks such as coffee, tea or soda can contribute to our daily recommendation, however these shouldn’t be your primary source.
– RELATED: How To Hydrate Your Workouts The Right Way –
What about exercise?
The more we exercise, the more water we need to consume. The American College of Sports Medicine suggests you should drink an extra 12 ounces of water for every 30 minutes you exercise.
As your exercises intensify, you may want to consider drinking sports drinks that contain sodium. This will replace the sodium lost in sweat.
Any other advice?
If you’re pregnant or breastfeeding there are additional guidelines for your daily water consumption. For pregnant women, the Institute of Medicine recommends around 10 cups (2.3 liters) and 13 cups (3.1 liters) for women who breastfeed.
Stay hydrated, ladies!