Hello,
I usually drink about half a litre on a 10k run. Yesterday I decided to weigh myself before a 5k and after, 1 kg difference. I had been drinking about 350 ml during the run. Does this mean I should drink more? Can't immagine drinking much more than half a litre on a 5 k run.
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Apologies for piggy backing on your question but in similar vein:
How much water should we drink a day (excluding running)? There seem to be figures in 'glasses' litres & pints but I can't find anything definitive.
How much does it depend on size,age, gender?
I would also add that each day is different, so having a arbitary '8 glasses of water' or '2 litres' might be ok in the office, but not nearly close after a day of lying on the beach and/or after a long evening evening swilling beer.
As for exercise, I usually use the formula of 500ml per hour, based on running at a conversational pace, and average temperature. Again, it depends who you are, and weather/hills/humidity etc.
As Chris say, see what colour your wee is - it should be as near clear as possible (first thing in the morning excepted!).
I usually drink about 4 litres a day, mostly as herbal/fruit tea PLUS about 1/2 litre when i'm out running and another 1/2 litre of plain water when i arrive home.
Yes, i do go to the loo a lot!!