Water is one of the most essential nutrients for health and energy. Humans can only live for a few days without water, but can live for weeks without food. Most people do not drink enough fluid for proper hydration, which can affect energy levels, exercise performance, and basic body functions. Even if you drink "8 glasses a day" you may not be getting enough, especially if you exercise regularly.

To calculate your basic fluid need, use the following calculation:

	1500ml for your first 20kg of body weight
	Then 20ml for each additional kg of body weight
	Ex. 150lbs=68kg this is 1500ml + 20ml(48kg)= 2460ml
	2460ml is equal to 82oz or 10 ¼ cups of fluid

The first question I generally get is, "Can I drink coffee, tea, sodas, etc…?" These are all fluids, however, I recommend meeting 70-75% of your fluid needs with water. This is not a rule, just a recommendation. For the example above, that would be about 7.5 cups or 60oz of water per day. If you have a hard time drinking plain water, try a lightly flavored water. You can add a few fresh lemon or orange slices to your water or try one of the new fitness waters on the market, such a Propel made by Gatorade. Reebok even has a new line of fitness water. Most of these have only 5-10 calories per serving and they offer a good, light flavor.

Another question I often get is, "Should I drink plain water or Sports drinks during exercise?" Most sports nutritionists recommend plain water, unless you are exercising continuously for greater then 60-90 minutes. For instance, a Marathoner or football player would benefit from using a 6-8% carbohydate sports drink, such as Gatorade or Powerade. For these athletes, the carbohyrate containing beverage provides a much needed source of energy and helps prevent hypoglycemia, dehyration and fatigue. Beverages with greater than 8% carbohydrate are discouraged, as they exceed the rate of gastrointestinal glucose absorption and likely result in gastrointestinal distress.

Author: Kelli Hairston, RD, LD

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