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How Much Water Should I Drink for CrossFit? For Life?

How Much Water Should I Drink for CrossFit? For Life?

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It is a valid question. How much water should you consume on a daily basis? I am sure you have heard the old 8 glasses of water a day, but is that relevant? Does that have any research or backing? What if you work out?

Is Water Important?

If you didn’t know, water comprises about 60% of your body weight AND it regulates body temperature, lubricates joints, lessens burden on kidney and liver, carries nutrients and oxygen to cells, helps dissolve nutrients and minerals to a useable state, protects body organs and tissues…need I go on?

How Much Should I Drink?Water Should I Drink

“The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.”

Turns out that whole 8 glasses a water a day is just a cool saying, but that’s about it. You need more water than that.

What About Working Out?

  • Pre-exercise – 2-3 cups of water 2-3 hours before exercise
  • During exercise – Match what you are losing in the workout
  • Post-exercise – 24 ounces for every pound lost.

Dehydration

Most people are dehydrated on a daily basis and don’t even know it. Unfortunately, your hypothalamus tells you to drink water at about the same rate a college kid pays their bills. By the time you are thirsty it is estimated that you are already 2% dehydrated.
  • 2% doesn’t sound that bad
Research says that as little as 2% dehydration can significantly impact athletic performance and may adversely impact your cognitive function. So why did you miss that PR today? Why didn’t you get the time you were looking for? You are just a tiny bit dehydrated. That is why this is an accurate commercial.

So you are saying Gatorade?

No, I am not saying that at all. Sports drinks are great if there is a major depletion of your glycogen or a significant loss of electrolytes. Which in most cases is vigorous exercise performed for more than an hour. Most people do not need Gatorade after every workout, but it does have its place.

The Water Drinking Lifestyle

I recommend just drinking water throughout the day at an amount that works for you. I have a BPA free camel bak water bottle I carry around all day everyday. It is a 32 ounce bottle and I drink at least four a day. So my water intake is a gallon a day + whatever else I drink that day. Quite a bit. I am not saying this is what you need, but it works for me. Find out the right water intake for your body and make a habit out of drinking water on a daily basis.

References:
Mayoclinic.com: Water: How much should you drink every day?
Cooper Institute: Sports Nutrition
Photos: Ian Sane