Water intake; an optimal balance between water and oxygen for endurance sports?
2 min read
Asked by: Diane Torres
How much water should endurance athletes drink?
Experts disagree on how much fluid to drink during endurance events. One recommendation is to consume 5-10 ounces (150-300 milliliters) of fluid every 15-20 minutes. However other experts recommend that athletes avoid exceeding 13-26 ounces (400-800 millileters) per hour.
Why do endurance athletes require a greater water intake?
Normally, we lose about 2 1/2 cups of water per day simply by evaporation from the skin and by regular breathing. A greater volume of water is lost through sweat and urine, and exercise dramatically increases the requirement for water.
Why is water balance important for a sports performance?
Drinking fluid during exercise is necessary to replace fluids lost in sweat. This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration.
What is the optimum water intake?
About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
Does water help with endurance?
According to Nancy Clark, in her article 15 Hydration Facts for Athletes, “… distance runners slow their pace 2 percent for each percent of body weight lost through dehydration.” Drinking enough water is an easy way to improve your endurance as well as your performance.
Is 4 litres of water a day too much?
Drinking enough water offers health benefits, however, drinking too much water, such as 3-4 liters of water, in a short period leads to water intoxication. For proper metabolism, a normal human body requires about two liters of water.
Is 3 litres of water a day too much?
The bottom line
Increasing your water intake may provide many health benefits, especially for weight loss and skin health. While drinking 3 liters (100 ounces) daily may help you meet your needs, it isn’t necessary for everyone. In fact, drinking too much water can be dangerous.
