In general, you should be consuming 2.0 - 3.0 litres of water per day to maintain correct hydration levels. However, other factors need to be considered to get an exact amount. Physical activity (ie: exercise, sports, work related), your environment, altitude, and illness can all have an affect upon correct hydration requirements. You will also have to take into account that your water consumption will also be coming by way of foods and not just beverages. Some foods are >90% water, whereas others are much less.
It is also important to remember that if your are performing any physical activity that you should be replacing electrolyte levels and not just water levels. Isotonic and hypotonic sports drinks can be consumed prior to and during physical activity. Hypertonic drinks are more suited for use after physical activity to replenish electrolyte levels, hydration, and glycogen reserves.
Sports Drinks (use only with physical activity):
- Isotonic:
200 ml of orange juice
1 litre of water
1 gram of sea salt
- Hypotonic:
100 ml of orange juice
1 litre of water
1 gram of sea salt
- Hypertonic:
400ml of orange huice
1 litre of water
1 gram of sea salt.
Just a note of
Caution: Due to the sodium content and the fact that you have a young child, make sure that he doesn't have access to your sports drinks.
As to your urine output, it should not exceed 2.5 litres per day. If it does, then you would need to look at causes such as:
- excessive fluid intake
- caffeine
- alcohol
- high sodium intake
- diuretics or other drugs
- diabetes
- hyperglycemia
- renal problem(s)
- sickle cell anemia
If you can discount all of the above causes with the exception of the excessive fluid intake as the cause, then you should not be too concerned. Just make sure that you are replenishing your electrolytes at the same time so that your body will function at optimum levels.
Hopefully you managed to read through all of that without having to stop and pee.
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KIAN PHILLIPS -- BSc / SpSc - CPT
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