When you don’t have enough water in your body, you won’t be able to perform at your best level when you’re at the gym. As you sweat, loss of fluids may cause you to become dizzy, hot, and sore. But while there are numerous reasons to incorporate water breaks in your workout, it’s not always easy to tell how much you need to drink. To help you balance your body’s demands as you exercise, here are a few ways to determine your fluid intake.

A Guide to Determining Your Water Needs

Age & Gender

The recommended figure for water intake can change depending on age and gender. Adult men, for example, typically require about 16 cups of water a day. Women, on the other hand, should consume about 12 cups. Of these totals, about 75 to 80% should come from beverages, as opposed to foods that contain water.

Children have reduced hydration needs, as their bodies are much smaller. Kids 4 to 8 years old will only need to drink about five cups of water. Those who are 9 to 13 years old should drink at least seven cups daily. Teenagers start to fall closer to the adult range with an average need of eight to 11 cups of water.

Weight

One way to estimate how much water you need is to divide your body weight in half, which will reveal the number of ounces you should drink when you’re at rest. For example, a 200-pound individual will need at least 100 ounces of water each day—and more if they’re active. Since this recommendation can shift significantly from person to person, it’s best to discuss your specific hydration needs with a doctor.

Activity Level

When you’re at the gym, you’ll be losing more fluids than when you’re resting. On average, you should drink an extra pint of water for every pound of perspiration you lose during your workout. If it’s hot outside, you’ll need to drink even more to better regulate your body temperature.

During fitness, it’s also important to note that your body is losing electrolytes—minerals that help regulate water balance and organ function. To avoid heart problems, cramps, and muscle weakness, consume beverages that contain electrolytes—such as sports drinks—during your workout.

When you want to get the most out of your workout, turn to Jeff’s Quest Health Club in Mahwah, NJ. This fully-equipped gym has all the resources you need to improve your weight training, cardio, and athletic performance. With the help of fitness classes and personal trainers, you can also gain guidance on ways to improve your routine—such as by staying hydrated or changing your diet. Visit this fitness center online for more details on these services or call (201) 462-3030 to learn about gym membership options.