How to Calculate and Regulate Water Intake


Are you an athlete looking to up your game to get to the next level? Get any advantage over your opponents no matter how small? Or even if your just trying to incorporate a good routine in your lifestyle, increasing your daily water intake could help you get to your goals. Regulating your water intake could benefit you by increasing your energy levels, losing and managing your weight, and improving skin, hair, and nails.

How to calculate and monitor your water intake for athletes

Part 1
Calculate

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In this example we are using 75 kilograms(kg), for a 22 year old athlete.

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There are 2.2 pounds in one kilogram, so when converting from kilograms to pounds, divide the amount of kilograms by 2.2 to give the equal amount of pounds.

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If you're younger than 30, multiply by 40 If you're between 30 and 55, multiply by 35 If you're older than 55, multiply by 30

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3. This step will give you your daily goal of how many ounces of water you should.

Part 2
Prepare

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Using a container with measurements will help keep you on track. Refill as necessary. Keep in mind, it's easier to intake water when the bottle is full.

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You can also set reminders on a smartphone or post sticky notes in an obvious place to remind you. There are also smartphone apps you can download to notify you when to drink water.

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A notebook or smartphone works fine for keeping track of how much water you've consumed. Some smartwatches or Fitbits are also capable of tracking your water intake.

Part 3
Execute

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Drinking 7-10 ounces of water right after you wake up will activate internal organs as well as removing any toxins before breakfast. Drinking water before a meal will help with digestion.

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Be careful not to drink too much water directly after a meal. Doing so causes digestive juices to dilute, making it harder to digest your meals.

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Drinking water before a meal will also help make you feel fuller, so you don't scarf down your food.

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It is important to drink water prior to your workout to protect your body against dehydration. Based on the temperature and the difficulty of your workout, you may need more than the suggested amount.

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Keeping your body hydrated throughout the workout will help with your body circulation, preventing heat strokes or frostbites.

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Drinking water after a workout will help maintain the fluid level in the body, as well as regulating your heart rate. Be sure not to drink too quickly in case of cramps.

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Drinking water before a meal will wake up your taste buds, and moisturize your stomach lining to prevent discomfort with acidic or brittle foods.

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This amount will depend on how much of the calculated amount you did not complete.

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