Making sure you have enough water is essential to your health. It's especially important to stay hydrated when you exercise to avoid dehydration, as well as avoiding drinking too much water, which would cause hyponatremia. It is critical to have the right amount of water because…
1. It works in transporting nutrients and eliminating wastes
2. It lubricates your joints and tissues.
3. Water plays an important role in body temperature regulation
4. It will give you an overall healthier feeling.
The most common form of inadequate hydration is dehydration. It can lead to muscle cramps, headaches, dizziness, nausea, fatigue, heat exhaustion, and heat stroke.
The good news is there are some easy methods to determine if you are getting the right amount of water in your system.
First, monitor your urine output and color. you should be urinating every couple of hours and the color should be light. (like very diluted lemonade)
Second, if you weigh yourself before and after you work out, and you notice weight loss, it is most likely from fluid, and you should replenish that with 20oz per pound.
Also remember that hydration begins BEFORE and DURING exercise. Before, you should drink about 20 oz. a few hours before you work out, and 8 oz. for every fifteen minutes you work out.
For a simple calculation of how much water you should drink, visit this website: