POWER LAW #3 (PART 2)
H2…OH! Your Guide to Better Hydration.
When it comes to hydration, there isn’t a single amount that is right for everyone, because hydration needs depend on body size, activity level, climate, diet, and overall health.
However, a general target is:
Women: 2.7 liters (approximately 11 cups) of total water per day.
Men: 3.7 liters (approximates 16 cups) of total water per day.
These totals include water from beverages and food, with food typically providing about 20% of daily water intake.
The best way to judge whether you’re well hydrated is not by chasing a specific number, but by monitoring:
Urine that is pale yellow (not clear all the time, and not dark).
Minimal thirst throughout the day.
Stable body weight from day to day (outside of exercise-related losses).
Good exercise performance and recovery.
Also, hydration is about more than drinking water, as it is important to include electrolytes (the basic ones being Sodium, Potassium, & Magnesium) along with the water.
So, here are the health tips:
Start the day with water (consider adding citrus or other flavorings if it helps increase intake).
Eat plenty of water-rich fruits and vegetables.
Avoid relying heavily on sugary drinks for hydration.
Add a few electrolytes to water.
Check the color of your urine from time to time.