how much water does an athlete need during competition?
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A good rule of thumb for athletes is to divide their body weight in half and drink at least an ounce per pound of body weight throughout a typical day (e.g., someone weighing 160 pounds should drink 80 ounces of water a day).
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A normally active person needs about three quarters of a gallon of fluid daily, from water and other beverages. Absolute Minimum Requirements...for replacement purposes, for an "average" person, has been estimated to be approximately 3 liters (3.2 quarts) per day, given average temperate climate conditions.
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To prevent dehydration, you need to drink adequate amounts of water. There are many different opinions on how much water you should be drinking every day. Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.
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Research has shown that most runners' stomachs can empty only about 6 to 7 ounces (180 to 210 ml) of fluid every 15 minutes during running, representing about 24 to 28 ounces (720 to 840 ml) per hour.
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The Institute of Medicine recommends between 2.7 liters (11 cups) and 3.7 liters (16 cups) of total water to meet the hydration needs of most healthy adults. Total water refers to water from both foods and beverages. A cup is equivalent to 8 ounces of water.
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We recommend drinking at least 1.5 – 2 liters of water on the days before and after the session, in addition to always getting plenty of water on a regular basis. If you are already following a weight loss program we recommend you continue with your present plan.
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For instance, a person who is 200 pounds, should drink 100 oz. of water per day to be adequately hydrated. (That's 12.5 glasses of water!) An athlete with a high level of muscle mass should drink even more, about two-thirds of their body weight in ounces per day.
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This can include water, sports drink, juice, even coffee and tea. On the morning of the race, drink 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.
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The rule of thumb is that you need to drink 3 to 6 fluid ounces of water each mile, or drink approximately every 15 to 20 minutes. That is 1/2 cup to 1 cup of water per mile. Let thirst be your first guide and drink when thirsty. The chart below will help you know how many bottles that translates into.
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Tip #3: Drink water before, during, and after a run About 15 minutes before a run, drink six to eight ounces of water. During a run longer than one hour, drink water at regular intervals. This varies according to your sweat rate.
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A general rule of thumb is to consume 500ml per hour of vigorous exercise in addition to the two liters per day. In practice, the need varies from person to person and the best thing to do is to measure yourself. This is quite easy to do with a simple test. One liter of water weighs one kilogram.
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So how much should we be drinking to stay hydrated? As a rough guide, adults should aim for 1.5 – 2L (6-8 cups) of fluid each day and children 1 – 1.5L (4-6 cups). This includes all drinks, including those listed below, and water. If you are exercising or playing a lot of sport you will need more.
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Ball State University research has demonstrated a 7% decrease in speed over 10 kilometers by runners dehydrated by just 2%-3% of total body mass. For a 150 lb. strength athlete, this represents a very meager 3-4.5 lbs. of water loss.
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If you aim to have glowing and healthy skin, then eight to ten glasses of pure, distilled and fresh water are the best figures. Further, sportsmen and athletes cross 4-liter water a day. Many people have a punctual habit and schedule of drinking water up to 3.5 liter a day due to their outdoor activities.
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On average a footballer should aim to consume between 2-2.5 litres of fluid from food and drink each day.
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Mix 1 scoop in a shaker cup with 10-16 ounces of water and drink 60 minutes before exercise. Dosing Guide For Best Results: Pre-Workout (Energy & Performance) – Mix 1 Scoop in 10-16 oz. of water. Intra-Workout (Intensity & Endurance) – Mix 1 Scoop in 10-16 oz.
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Tip #3: Drink water before, during, and after a run Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal. About 15 minutes before a run, drink six to eight ounces of water.