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Hydration Formula


You know water is your best source of hydration. But did you know that the human body cannot store water, it must be replaced and kept in balance daily.

Take a few minutes now to calculate your individual hydration needs.

  1. Divide your weight by half.
    • If you weigh 180, you should try to drink 90 oz of water per day. This is the amount of water you need to drink to make up for your normal daily activities. This doesn't take into account running.¹
  2. Add another 8 ounces for each half-hour of exercise that day.
    • If you run for 45 minutes, round up to 16 ounces.
    • During continuous workouts of greater than 90 minutes, your body may benefit from a sports drink. Sports drinks replace electrolytes lost through sweat during workouts lasting several hours.²

¹ The Food and Nutrition Board. February 11, 2004. Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate. Retrieved March 12, 2007 from The Institute of Medicine.

² Fast Facts About Sports Nutrition: Water, Water Everywhere. Retrieved March 12, 2007 from The President’s Council on Physical Fitness and Sports.