How to Get the Facts on Water & Exercise

Water and exercise are two of the basic elements needed to live a happy, healthy life. But despite being such basic necessities, there can be plenty of confusion surrounding these needs. There's no shortage of information available on these topics, but not all of it is reliable. To find out what you need in terms of water and exercise, consult authoritative guidelines and use the information to shape your regular fitness routine.

Instructions

    • 1

      Check the exercise recommendations provided by the Centers for Disease Control and Prevention. In general you should be getting at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise. You should also get a least two strength training workouts per week that work all your major muscle groups.

    • 2

      Consult the Institute of Medicine Food and Nutrition Board's recommendations for daily water intake. These guidelines provide the recommended water intake for people of various ages and genders. For instance males ages 19 to 30 should consume 3.7 liters per day while females aged 31 to 50 should drink 2.7 liters per day.

    • 3

      Follow the American Council on Exercise's recommendations for hydrating before and during exercise. ACE recommends drinking 17 to 20 ounces of water two to three hours before exercising, then 8 ounces 20 to 30 minutes before working out. When you start exercising, drink 7 to 10 ounces of water every 10 to 12 minutes. Drink an additional 8 ounces of water within 30 minutes of completing your exercise.

    • 4

      Weigh yourself before and after each workout to get personalized info about your hydration needs. You should drink 16 to 24 ounces of water for ever pound lost during exercise.

    • 5

      Talk to your doctor after reviewing these guidelines. Your doctor can tell you if they are appropriate for your needs or if you will need to make any adjustments.