If you hit the gym, go for a run, or chase your dog around the block, you need more water. For every hour of moderate exercise, drink an extra 1.5 to 2.5 cups (12-20 ounces). That’s like adding a bonus round to your daily quota.
Don’t forget your post-workout water. Sweating is basically your body crying out for hydration in a salty, smelly way. Replace what you lose, and you’ll feel like a champion instead of a raisin. Also, if you drink beer after a workout, add even more water. Alcohol is a diuretic—it makes you pee out all your gains.
Water intake calculator how much water should you drink – Artofit
What Counts as “Water” (And What Doesn’t)
Good news: coffee, tea, milk, and even soda count toward your total. The old myth that coffee dehydrates you is mostly busted. But moderation is key—sugar-laden sodas aren’t your friends. Also, alcohol doesn’t really count because it makes you lose water. Sorry, whiskey fans.
Fruits and veggies are sneaky water sources. Cucumbers are 96% water, celery is 95%, and watermelon—despite the name—is 92% water. Eat a salad and you’ve basically drank a glass. Bonus: you’ll look really healthy doing it.
