How much water do you drink while Exercising ?

There has been a lot of seemingly contradictory advice about how much water you need to drink while exercising.
Water, per se, is only part of the equation. Of more concern is the loss of electrolytes, primarily sodium and potassium which is critical to the proper functioning of muscle cells in particular.

There is also a difference when you consider gender...women on average need 2.7 liters of water per day, while men need 3.7 liters.
These amounts are for a person who is very physically active or who live in hot climates.
On average 80% of our water consumption comes from drinking water and beverages, and the other 20% comes from our food.

As far as salt requirements, a healthy 19 to 50 year old requires 1.5 grams of sodium and 2.3 grams of chloride each day...or 3.8 grams of sodium chloride...better known as 'table salt'.
This amount will replace the amount lost due to perspiration and to achieve a diet that provides sufficient amounts of other essential nutrients.
High blood pressure, which can lead to a stroke, and coronary heart disease as well as kidney disease, is associated with sodium intake.
The maximum intake of sodium that people should consume per day, also known as the 'upper intake level' or UL, is 5.8 grams of salt or 2.3 grams of sodium and 3.5 grams of potassium.

Older people, those with chronic diseases such as hypertension, diabetes, and kidney disease, are particularly susceptible to the blood pressure raising effects of salt and should reduce their intake.


Dehydration resulting from strenuous exercise can seriously impair the bodys' ability to dissipate excess heat. The heat generated by strenuous exercise is the result from both chemical processes - generating the energy needed to perform the exercise - and the friction of all those muscle fibers rubbing against each other.

To make this issue even more complicated are the reports of people who have consumed too much water - hyponatremia - even some who have died as the result of drinking too much water after exercising.

Fortunately, this problem is actually quite easy to solve. You need to drink as much water as you use. Simply weigh yourself before and after your exercise session and the difference is how much water you used.
Another way to gauge this is to listen to your body...it will tell you when you need a drink. If it doesn't tell you it is thirsty, then you are probably OK.

As you age, the 'feeling' of thirst alone may not be accurate.
This is why you need to weigh yourself to get a much more objective view of how much water you are using.
And don't forget about the electrolytes...you need to keep a balanced intake of sodium and potassium.

The easiest way to do this is with a 'sports' beverage, which are fortified with both sodium and potassium.
You need to read the label and factor in the amount of those nutrients into your diet to maintain the correct amount of total salt you consume per day.

To sum it all up...listen to your body and consume the amount of water you need.
Everybody is unique and will need a slightly different amount of water from others, as well as a different amount determined on how strenuous the exercise is and what the ambient conditions are - humidity and temperature.

Maintaining proper hydration is a very important part of your exercise program. A little forethought and understanding will go a long way to your finding the most effective way to achieving your personal goals...no matter what they are.

Author Resource:- The author has been an aerobics instructor for over 28 years. He has taught classes for private health clubs and has been a Certified Group Instructor for the Y.M.C.A. since 1980. He is currently developing web sites focused on Health and Fitness.

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A Low Fat Diet Can Lead To A Healthier Lifestyle

There are many different kinds of diet but one of the most successful, effective and healthiest is a low fat diet. There are many advantages to a diet of this type besides helping you to lose weight. Those individuals who suffer from high cholesterol can benefit from eating a diet that is low in fat as can those who are considered to be obese. You do not have to change your diet very much other than be aware of the foods that you are eating. To do this all that you need to do is check the labels on the foods that you buy in the supermarket. You should also be wary of foods that proclaim to be very low in fat and are aimed specifically at dieters. Some foods often have contents which are much higher than normal brands. High fat content can also be hidden in some processed foods with cookies and crackers being the worst and also the oil used when cooking foods. When it comes to cutting down on the amount of fat and eating a low fat diet then you should consider taking care when choosing food. If you do not want to give up meat then go for the leaner cuts of beef for example. Cutting the skin off chicken and grilling it is another excellent example on how you can cut down on the amount of fat in your diet. Also increase the amount of fresh fruit and vegetables in your diet with the recommended being 5 portions at least per day and increase the amount of fish. You should also aim to include plenty of whole grains, beans and lentils in your diet. Grains and beans are known to be rich in complex carbohydrates and should become the main meal with a small amount of red meat included. There are many ways that you can move over to a low fat diet without leaving out all the foods you enjoy. For example if you enjoy ice-cream then choose a sorbet or sherbet. Baking, broiling or roasting lean red meat and draining off the juices will allow you to enjoy red meat without adding too much fat to your diet and for a touch of flavour add lemon juice. If you like milk on your cereal and in tea and coffee then switch to 1% milk and then drop down to skimmed milk. After a while you will not notice the difference especially when in a hot drink. When it comes to shopping read the labels in the products before buying, you should avoid foods which contain pal, palm kernel and coconut oils. Also avoid buying products with egg-yolk solids, whole-milk solids or unidentified shortening. A low fat diet is one of the easiest types of diet to get accustomed to and the transition can be made very slowly. As with any type of diet it is imperative that you make changes slowly over a period of time to allow your body to get used to them and so not miss them.
Jason Hulott is Director at UK Diets Online, a service that provides information about all the major diet systems available, healthy eating and diet information. Visit now and take advantage of our special deals with Weightwatchers.