And even slight dehydration can cause a pretty significant decrease in performance. The effects of dehydration can be seen when you've lost just 2 percent of your body weight through sweating, which is easier to reach than you might expect! The body can lose up to 100 fluid ounces in an hour of strenuous exercise, but it can only absorb 30 fluid ounces in the same time period. The easiest way to tell is if you're thirsty! But you don't have to let it get to that point-and if you're focused on optimizing your training, you probably shouldn't. Water needs can be very specific based on your climate, diet, and personal biology. If you find this amount of water to be far too much for your specific circumstances, or far too little, you can customize it based on your needs. ((Weight in pounds x 2/3) x 0.80) + (8 oz x (total minutes of exercise/15)) If you are a 130-pound female who works out for 45 minutes, here is how the calculator determines your recommended water intake: Our calculator then increases to the intake based on how much you exercise: another 8 ounces for every 15 minutes of strenuous exercise. Why lower it? About 20 percent of your water intake should come from the food you eat. For most people, this will create a number slightly below the Institute of Medicine dietary reference guideline intake of 131 ounces for men and 95 ounces for women. Our fluid calculator uses the common recommendation of 2/3 of your body weight in ounces.
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