Fitness Tip of the Day: Don't Guess on H2O

Ultramarathoner Scott Jurek says: Take the sweat test
Staff Writer

Been assuming that the one-size-fits-all recommendation on water intake will work for your body? There’s a better way. Depending on the temperature and your intensity, you need a different amount of water during each workout—generally, anywhere from 16 to 40 ounces per hour. But since that’s a huge range, to hone in on your specific water needs, take a sweat test. Here’s how:

1) Weigh yourself
2) Exercise for one hour without drinking any water or going to the bathroom
3) Weigh yourself again to see how much weight you lost during exercise
4) Convert that weight to ounces (there are 16 in a pound).

The amount of weight you lost is equal to the ounces of water you should drink for that exercise in that temperature range.

If you don’t like to rehydrate during a long run, it’s okay to lose 1 to 2 percent of your body weight, as long as you replenish yourself after. Lose any more, and you’re dehydrated—forcing your heart rate to increase and adding more work to your workout.  

—Scott Jurek is the world’s most acclaimed ultramarathon runner and author of Eat and Run: My Unlikely Journey to Ultramarathon Greatness.

As reported by Aviva Gat

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