How Much Water Should I Drink?

This is a simple question without a simple answer. The answer to this question depends on age, gender, the type of climate you live in, how much physical activity you engage in and your perspiration rate, among many other things. According to the American Council on Exercise, women should consume at least 2.7 liters (91 ounces) and men should consume 3.7 liters (125 ounces) daily through various beverages- mainly water (80%)- and food (20%). If you engage in vigorous exercise, especially in a hot climate (Welcome to CFH in the summertime) you should probably be drinking more than this. To get an idea of how much water you are losing during a WOD you can weigh yourself immediately before (on our handy dandy lobby scale) and after a WOD. If you are the same weight before and after, you drank enough water during your workout to replace lost fluids. If you weigh less, drink 16-24 ounces of water per pound of bodyweight lost. If you are drinking a post-workout supplement with electrolytes, you can consume less fluid since re-hydration will occur faster in the presence of electrolytes. Remember to also drink leading up to your workouts, beginning 24 hours in advance, up to at least 30 min in advance to stay hydrated.

If you are drinking a ton of water and heavily sweating for more than an hour each day, you will also want to pay special attention to the sodium/ electrolytes in your diet. Sodium intake for adults should be between 1,500-2,300 mg per day. Most people get enough salt in their diet, but if you avoid most processed foods and workout frequently at a high intensity, you want to make sure that you are getting enough. If you are engaging in frequent intense physical activity in a hot environment, you should be consuming on the higher end of this range. You can also add an electrolyte tablet or a sprinkle of sea salt to your water during your workouts which will help to replace lost electrolytes.  Sports drinks and supplements can pack a ton of sugar and be filled with artificial ingredients, so choose carefully. Good ‘ol coconut water is a good source of electrolytes and some natural sugars, too.