How much water should we really be drinking?

According to the latest science provided by NASM (National Academy of Sports Medicine), generally speaking women should ingest approximately 2.7 liters (91 ounces) and men approximately 3.7 liters (125 ounces) per day.

But what exactly does this mean and how does it relate to my exercise program?

A good rule of thumb is to drink 14 – 20 oz. of water 2 hours pre-exercise and 16 oz. (if tolerated) 15 minutes pre-exercise. During exercise it’s good to drink 4 – 8 oz. every 15 – 20 minutes or 16 – 32 ounces every hour. Post exercise requires 50 ounces for every kilogram (2.2 lbs.) of body weight lost.

It’s also important to re-fuel with electrolytes, not just water. Electrolytes are minerals that include potassium, sodium, calcium, chloride, magnesium and phosphate.

Drink up and hydrate!