The adult human body is about 60 percent water, and even light exercise can deplete that percentage, leaving you feeling crummy and interfering with your athletic performance. So, whether you’re hiking, biking, skiing, running, climbing or simply strolling across town, it’s important to hydrate properly.
How much you need to drink depends on a number of factors, such as the activity you’re doing, intensity level, duration, weather, your age, your sweat rate and your body type.
A good general recommendation is about a half liter of water per hour of moderate activity in moderate temperatures. You may need to increase how much you drink as the temperature and intensity of the activity rise. For example, strenuous cardio in high heat will require that you drink 1 liter of water or more per hour. As you gain experience, you'll be able to fine-tune how much you drink.
👉🏻 DRINK OFTEN: Rather than chugging water infrequently, take many smaller sips to continually hydrate.
👉🏻 EVEN IN COLD WEATHER: You may not feel like taking a swig of cold water on a winter day, but it’s just as important to stay properly hydrated in cold weather as it is in hot weather.
👉🏻 REHYDRATE: Drinking after exercise gets your fluid levels back to normal and can help with recovery. This can be as simple as drinking a glass of water when you get home, or if you want to get scientific about it, drink 16–24 fl. oz. whike your working out.
Also, keep in mind that sometimes you need to rehydrate before you pre-hydrate. For example, if you haven’t had any water in a long time, such as after a night of sleeping, you may need to drink some water to rehydrate and then go about pre-hydrating for your activity.
👉🏻 HYPERHYDRATE: The best thing you can do is have a big ole glass of water next to your bed before you fall asleep, so you can chug it right when you wake up! Shoot for 15 oz!
👉🏻 ADD HIMALAYAN SALT: Keep your salt levels balanced by occasionally adding salt to your plain water. 👌🏻
And lastly, drink from glass jars! Better for the earth, better for your body.