The Right Way to Hydrate
How much water to drink, and three big myths about dehydration.
How much do you really need to drink?
To figure out how many ounces of water you'll require each day to stay hydrated, divide your body weight in half and drink that number of ounces. Add eight ounces for each half hour of exercise and bump that up to 16 if you're running for more than 45 minutes. As for electrolytes, you need only about 3.8 grams of salt to replace what you lose daily, which you probably get through normal eating. If you exercise for more than an hour, replace lost electrolytes with a drink containing carbohydrates and sodium. Rather than choosing from the rainbow array of sugar-sweetened artificial sports drinks, try coconut water, which has only one ingredient and nothing artificial.