Measure the water

Scientists have specific advice on how much fat, protein and vitamins a person needs, but only vague guidelines on drinking water. An international scientific panel has published these recommendations...

Scientists have specific advice on how much fat, protein and vitamins a person needs, but only vague guidelines on drinking water. An international scientific panel has published these recommendations:

Two hours before exercise
Drink 400 to 600 ml (14 to 22 oz) of fluids

To judge how much water that is, weigh yourself before and after exercising

For every pound (0.5 kg) of body weight, you need to drink at least 450 to 675 ml (16 to 24 oz) of fluid

During exercise
Drink 150 to 350 ml (6 to 12 oz) of fluid every 15 to 20 minutes, depending on your conditioning

A person with low exercise tolerance usually perspires more than a well-conditioned person

After exercise
Drink enough fluid to replace the water lost in sweat during the exercise session