There are no exact requirements for how much water to drink while exercising, because everyone is different. The factors you need to consider are your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising.
The recommended is shown below:
The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
Drink 8 ounces of water no more than 30 minutes after you exercise.
Dehydration happens when you lose more fluid than you drink. Staying hydrated while exercising will prevent symptoms of dehydration like nausea or dizziness.
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