As a Personal Trainer Los Angeles I get asked this question all the time. The answer is as a general guide eight glasses a day, or drink when you are thirsty approach work just fine.
For a more subjective approach it is more accurate to take into account other factors, such as lifestyle (active or sedentary), climatic conditions of the region you live in, or prescription medications that 48% per cent of the population takes (2008).
Developing an awareness of your circumstances, and their effect on your individual requirements for water, will help you fulfill your hydration needs. It’s hard to drink too much water, and it’s unlikely that you will drink enough to have water intoxication (hyponatremia), which can be serious, but effects mostly people over 65 years old, or people with kidney problems.
Geographical location
The area that you live in effects your needs for water. Those of us that live in warmer regions will require more water, to balance fluids lost as a result of perspiration. Those of us who live in areas of higher altitudes, will require more water, as a result of more rapid breathing due to a lack of oxygen in the air, resulting in moisture being lost during respiration.
Thirst
While it is safe to assume that when we feel thirsty is a good indication that we have a requirement for water, it’s better not to wait till you are thirsty, as you may be dehydrated by that time .The elderly or very young should avoid feeling thirsty, as they are more prone to dehydration. The symptoms for dehydration can be various, such as headache, muscle weakness, fatigue, dizziness, or a feeling of lightheadedness.
Staying hydrated
It is important to keep the body hydrated at all times, remaining aware of your individual circumstances. To follow an easy rule, would be to drink an 8oz glass of water with each meal and snack, and another in between meals.
With summer the weather is about to get much warmer and I want you all to stay well hydrated;
Hydration for Summer
With Summer fast approaching and warmer weather on the way, everyone needs to take more care in monitoring their hydration. While dehydration can occur during the winter months just from sweating and working out in the cold, chances of heat injury increase in the Spring and Summer periods with the onset of higher temperatures and humidity.
Useful tip on hydration:
Sweat rate
People in training can sweat as much as 2-3 litres an hour. Two litres of sweat is equal to 4.4 lbs – 1 liter = 1 KG = 2.2lbs. which can mean a loss of 3% of body- weight an hour in an 150lbs person.
4.4 / 150 = .03 ; .03 * 100 = 3%.
Here’s how dehydration affects the body. Our blood has a fluid part called plasma and when we sweat, we lower our plasma levels. This in turn changes our blood from an easy flowing fluid, into a very thick sluggish fluid, which results in making the heart working harder to pump this thick blood around.
Conclusion
I would recommend a minimum of 100 oz of water per day, and during intense activity 150oz. Data shows that women/ men who consume about 3.0 liters (100 fl oz ) of total water per day remain sufficiently hydrated. Remember as our individual factors change , so should our consumption of water.
Enjoy the Summer… stay hydrated!
-NicholasIf you are in the Los Angeles area and you would like a complimentary one-on-one assessment with Personal Trainer in L.A. Nicholas Barrett, please don't hesitate to get in touch! Personal trainer Los Angeles. Los Angeles personal trainer. Personal trainer marina del rey.
