Guidelines to Healthy Eating – Water


On average, an individual should consume approximately 96 ounces (3 quarts) of water per day or 12- 8oz glasses. Those participating in a fat-loss program should drink an additional 8 ounces of water for every 25 pounds they carry above their ideal weight. Water intake should also be increased if an individual is exercising briskly or residing in a hot climate.

water and exerciseWater Is The Soup Of Life. It constitutes approximately 60% of the adult human body by weight. Whereas deficiencies of nutrients such as the macronutrients, vitamins, and minerals may take weeks or even years to develop, one can only survive for a few days without water. Consuming an adequate amount of water will benefit the body in the following ways:

• Endocrine gland function improves. • Fluid retention is alleviated. • Liver functions improve, increasing the percentage of fat used for energy. • Natural thirst returns. • Appetite decreases significantly. • Metabolic functions improve. • Nutrients are distributed throughout the body. • Body-temperature regulation improves. • Blood volume is maintained.

The importance of proper hydration cannot be stressed enough. The body cannot adapt to dehydration, which impairs every physiologic function. Fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels. Thirst alone is a poor indicator of how much water is needed. Instead, determine average body weight and use this number as the standard for a well hydrated state. Consume 16 oz of fluid 2 hours before exercise (for early morning Boot Camp, drink, drink, drink the day and evening before. Drink 20-40 oz of fluid for every pound of body weight lost after an exercise bout. Don’t use loss of water as a method to lose weight.

For those in running programs or other sports related programs guidelines are as follows: • Consume 16 oz of fluid 2 hours before exercise and an additional 8-16 oz may be needed if exercising in warmer weather. • Drink 20-40 oz of fluid for every hour of exercise. • Fluids should be cold because of more rapid gastric emptying. • If exercise exceeds 60 minutes, use of a sports drink (containing up to 8% carbohydrate) can

replace both fluid and dwindling muscle glycogen stores. • When exercising for less than 60 minutes, water is the experts’ choice for fluid replacement. • The goal is to replace sweat and urine losses. • Ingest 20 oz of fluid for every pound of body weight lost

If you have not been on a good program for body hydration, it will take approximately 2-3 weeks before the benefits of being fully hydrated kick in. But you will notice a difference when your body becomes fully hydrated and stays that way. Be patient and keep drinking.

NASM Essentials of Personal Fitness Training