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H2O
Calculate the minimum ounces
of water you need daily
 1.)
Divide your body weight in pounds in half. This gives you the ounces of
water your body require daily.
2.) Add 12-16 ounces for hot, dry weather.
3.) Add an additional 12-16 ounces if you are doing
strenuous physical work.
Thus, a 120 pound racquetball player
out playing during a warm day would require a minimum of: 120/2 = 60 +
16 (weather) + 16 (running) = 92 ounces of water that day or 11.5
glasses of water using eight ounces as a standard serving size.
According to Understanding
Nutrition, “endurance athletes can easily lose 1.5 liters or more fluids
during each hour of exercise.” This is the equivalent of about 3 pounds
per hour that must be replenished for top performance.
Dehydration Table4
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