Proper hydration is essential for feeling and performing your best, but did you know your water needs change depending on the season, temperature, and your activity level? Let’s break it down so you can stay hydrated year-round:
The Baseline Goal:
- On a typical day (not too hot, no intense exercise), aim to drink 35% of your body weight in ounces of water.
- Example: A 200-pound person should drink 70 ounces (200 x 0.35 = 70).
Summertime Adjustments:
- For the season, increase your baseline by 5%, drinking 40% of your body weight in ounces.
- During heat waves like the ones we’ve been having here in New Jersey and throughout the country, bump it up even more, to 45%.
Workout Day Boost:
- When your workout includes cardiovascular activity or weight training during summer and heat waves, consider drinking up to 50% of your body weight in ounces.
Additional Tips:
- If you’re thirsty, you’re already dehydrated – drink up before it gets to that point!
- Carry a water bottle with you and sip throughout the day.
- Consider electrolyte drinks if you’re sweating a lot or exercising for long periods.
- Everyone is different, so listen to your body and adjust accordingly.
Remember, staying hydrated is key for energy, performance, and overall health. So, raise a glass (of water) to a healthier you!
