You’ve probably heard that it’s recommended to drink 8 glasses of water a day.

However, according to the National Academy of Medicine:

👩 Women should drink 2.7 liters a day

👨 Men should drink 3.7 liters a day

Once you start exercising, your fluid intake needs to increase, as you can lose 17 – 50 oz per hour on average. There is no hydration recommendation that works for every person but here’s a baseline:

💧Consume 17 – 20 oz two hours before exercising

💧 Another 8 oz thirty minutes before

💧 During exercise, 7 – 10 oz every ten to twenty min.

💧 8 oz in the 30 min following the workout

 

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