Human beings are made up of 60% water. When we perspire (which is constantly) we loose water from our bodies. Needless to say we need to replenish the water lost to ensure that we don’t become dehydrated. As a rule people need to drink around 2.5 litres of water each day. That said, there are calculations you can use in order to work out a more accurate amount.
For each Lb of mass, you should be consuming 1/2 – 1 oz of water.
For example, if you weigh 200 lb you need to be drinking 100 – 200 oz of water
In metric that’s 90 kg = 2.8 – 5.6 litres
The 1/2 – 1 oz is determined on how active you are. If you are exercising daily, I would recommend you drink 0.8 oz per lb. If you exercise twice daily, I would recommend drinking 1 oz per lb.
(Your weight in Lb) x ( 1/2 – 1 ((depending on activeness)) = oz’s of water you need to consume.
If you fail to consume the right amount of water you may end up suffering from dehydration. The side effects of dehydration include: Tiredness, headache, dry mouth, dry skin, confusion, sunken eyes, extreme thirst. It’s important that you do not become dehydrated.
As a final tip, if you are consuming creatine or protein shakes on a regular basis, it’s important to drink extra water. Protein shakes and creatine are renowned for putting extra pressure on your kidneys. Due to this, you need to consume more water than normal. I would recommend drinking n extra litre of water each day if you taking either one of these supplements and an extra litre and a half if you are consuming both of them.
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