You think you need 8 glasses per day.  But now we know this advice doesn’t quite fit every body. Eight glasses daily doesn’t account for size or health or activity level.  Nor does it say anything for the water in your fruits, veggies and other foods or beverages you consume.  (You can count fluid in food and other drinks, like melon, bowl of cereal with milk, etc.) 

I’m writing about this topic because today is super hot here in Connecticut.  It’s a scorcher!  While I’m cognizant to drink, even if not thirsty, are you?  I have had patients who are admitted to the hospital from dehydration. I also had one admitted for overhydration–a woman in her 80s who drank tons of water all day long and didn’t sweat much out.

If you plan to exercise or work outdoors for extended periods, let’s say 45 minutes or more, be sure to hydrate properly.  The American Dietetic Association says 2 hours before drink about 14 – 22 ounces of water.  During the activity drink about 8 ounces every 15 minutes.  (If you are training for a marathon or a serious athlete, you should weigh yourself pre-workout and post-workout.  The ADA recommends drinking 2 cups of water for every pound lost during exercise [p. 100]).

Take water with you in a sports bottle, and have a backup plan to get more water if you’re remaining outdoors long.  Stay on a rehydration schedule so you drink before you get thirsty.   When it comes to sodium replacement, the ADA says, “Sodium intake of 1 gram per hour is recommended during prolonged exercise where heavy sweat loss is expected” (p. 110).   You find sodium in Gatorade and similar products.

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Source: Sports Nutrition: A Practice Manual for Professionals, 4th edition.