You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.
|
Normal Weather – |
Warm Weather – |
Exercise in Warm |
|
|
Insensible Sweat Loss |
350 mL |
350 mL |
350 mL |
|
– Respiratory Tract |
250 mL |
350 mL |
650 mL |
|
Urine |
1400 mL |
1200 mL |
500 mL |
|
Feces |
100 mL |
100 mL |
100 mL |
|
Sweat |
100 mL |
1400 mL |
5000 mL |
|
Total |
2,300 mL (2.3L) |
3,300 mL (3.3L) |
6,600 mL (6.6L) |
It should be clear that quite a bit of water is lost per day, especially if you’re an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:
- Sedentary individuals drink at least 2L or about 8 cups of water per day
- Athletes in normal climates drink at least 3L or about 12 cups of water per day
- Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.
