How much water should you drink
Melolson14
Posts: 147 Member
How much water should I drink
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You should drink enough until you're hydrated (ie - when your pee very light yellow in color).1
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1. take the square root of your body weight in kilograms,
2. then divide it by the current relative humidity.
3. Add that number to the current temperature in celsius/10.
4. Take your maintenance calories and divide them by the above number.
5. subtract 1/2 of your age in years.
6. times the number by .7 if you're a man, and .8 if you're a woman.
7. That's how many ounces of water you need each day.
or just drink when you're thirsty w/e
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1. take the square root of your body weight in kilograms,
2. then divide it by the current relative humidity.
3. Add that number to the current temperature in celsius/10.
4. Take your maintenance calories and divide them by the above number.
5. subtract 1/2 of your age in years.
6. times the number by .7 if you're a man, and .8 if you're a woman.
7. That's how many ounces of water you need each day.
or just drink when you're thirsty w/e
Just for fun I did the math. My brain hurts. And I may drown.0 -
Enough to stay hydrated.
Think about it logically...I live in the desert at around 1 mile above sea level and exercise quite a bit...I will need more fluids to stay hydrated than someone who lives in a temperate climate at sea level who is sedentary...there is no universal answer...everything you see out there is just generalized guidelines.2 -
Drink until you aren't thirsty. When you get thirsty drink some more.2
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In my run group, they told us aim for 60 ounces a day. My trainer says aim for a gallon. I've also heard drink half your body weight in ounces.0
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I agree with all the above... but if you're looking for a number... then aim for 2L (64oz). Men should aim for 3L (on average).
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-200442560 -
but I wouldn't go by the "drink until you're not thirsty". I was never thirsty and I was perpetually dehydrated. Often dehydration masquerades itself as hunger. If you're hungry, try drinking some water first.
It isn't until I have some water that I then become thirsty for more.0 -
I've always gone by the color of my pee. Figured that was best. Then last year, I had blood work done and my doctor said it indicated I was dehydrated. I was confused because my urine was the same color it had always been, the light shades indicating hydration. A 2 on the scale. And yet I was dehydrated.
If I can't trust my pee, who can I trust?
I find what works best for me is the often recommended half of body weight, drank in ounces. Then on top of that, I need to add in about 10 ounces of water for every 30 minutes of sweat time. That amount gave me blood work that my dr interpreted as properly hydrated, and I did indeed feel better with that amount. (I have low blood pressure and dehydration exacerbates it.)0 -
If you take certain types of medications or other drugs that inhibit the production of anti diuretic hormone or affect the way in which the kidneys concentrate urine the colour of your urine may not be an accurate guide to hydration.
In this case, use other cues such as thirst and skin tugur.
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Be aware also that over hydration can cause cardiac overload and decompensation in patients with cardiac conditions.
Drinking WAY too much can also upset the ratio of sodium in the blood causing acute hyponatremia which can result in fluid to shift within the body compartments, including brain, leading to seizure and cerebral oedema, coma death.
Just cause a trainer says 'drink a gallon!' doesn't make it appropriate for everyone.
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For a healthy person, not on any medication the pee chart is good basic guide.
Look at volume too though. 'Normal' adult urine output should be about 800-2000 ml per 24hrs (with average h2o intake of 2lt/day).
https://www.mdcalc.com/urine-output-fluid-balance
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I drink 120oz a day by my own desire, and I double check that amount by my urine. When it's totally clear I back off for a couple hours. But generally I drink all 120oz before dinner so I'm not up at night to use the restroom. It's about what feels good for your body, beyond the 64oz per day recommendation it's up to you.0
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Chunkahlunkah wrote: »
Perhaps. Urinary tract infection, electrolyte disturbance, kidney function etc can all skew the effectiveness of urine colour as a measure. As I said though, for the average unmedicated well person it can be a good guide.
For myself, I'm on a drug that cause me to pass large volumes of dilute urine so I could be dry (dehydrated) and still peeing plenty of clear urine.
I have a set range I need to drink (3-5lt/day) depending on factors like heat and activity in order say hydrated and not have my drug levels rise to dangerous levels.
The 'right' amount to drink can be highly variable for individuals.
But yeah, 'medically' speaking an average sized healthy person should be expected to have about 2lt intake per day to keep a good fluid balance.1 -
Chunkahlunkah wrote: »
Were you taking vitamins or any other supplements?0 -
@lizery - Ah, I think most likely I had a UTI. It's satisfying having this explained.
@CafeRacer808 - At the time I wasn't. Now I take an iron pill. My blood test also had elevated white blood cells, so the UTI explanation makes a lot of sense.1 -
CafeRacer808 wrote: »Chunkahlunkah wrote: »
Were you taking vitamins or any other supplements?
Great point. These have a massive impact of the colour of urine.
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1. take the square root of your body weight in kilograms,
2. then divide it by the current relative humidity.
3. Add that number to the current temperature in celsius/10.
4. Take your maintenance calories and divide them by the above number.
5. subtract 1/2 of your age in years.
6. times the number by .7 if you're a man, and .8 if you're a woman.
7. That's how many ounces of water you need each day.
or just drink when you're thirsty w/e
Hehe, that was fun!
But I might have got the maths wrong as my result was 14 litres a day
I think I'll just stick to drinking when thirsty with extra on long hot run days (even if I'm not thirsty) as I tend to get a bit headachy after a long run which I'm guessing might be due to dehydration.0 -
Simple answer, Drink lots, especially when it's hot.0
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@lizery, fair points. I should say I don't think my trainer is blindly telling people to drink a gallon of water a day. We work out intensely, lift heavy, focus is on building muscle. It's not uncommon in the body building world to drink a gallon a day.
Exactly ... for some people X amount is appropriate. For others it's not.
Personally I drink 3-5 lt per day - so more than a gallon which is like 3.8kg - depending on heat and activity and I'm a 5'2'' 55kg (120lb) woman.
For a similarly sized person that is likely to be too much.
My point is that any advice regarding how much to drink, or how to measure hydration should be considered in the person's individual context.
There are general guides, but certainly other factors to consider.
As with pretty much everything in life, one size doesn't always fit all.
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1. take the square root of your body weight in kilograms,
2. then divide it by the current relative humidity.
3. Add that number to the current temperature in celsius/10.
4. Take your maintenance calories and divide them by the above number.
5. subtract 1/2 of your age in years.
6. times the number by .7 if you're a man, and .8 if you're a woman.
7. That's how many ounces of water you need each day.
or just drink when you're thirsty w/e
Just for fun I did the math. My brain hurts. And I may drown.
Me, too. Apparently I need to drink nearly four and a half gallons of water a day. I would have to live in the bathroom.0
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