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The standard recommendation that everyone should drink eight eight-ounce glasses of water (or H2O) a day has come into question.
This article at Runner's World suggests using the following formula to determine how much water we should consume:
Male Drinking Requirement, in fluid ounces:
Body Weight x .35
Female Drinking Requirement, in fluid ounces:
Body Weight x .31
In this article, The American Pregnancy Association recommends that pregnant women consume "10-12 cups of fluids each day".
I just try to drink as much water as I can. On a normal day, I drink about 60 ounces of water throughout the day. On running days, in addition to my regular 60 ounces I drink :
16 ounces an hour before I run
8 ounces throughout the run
16 ounces after the runThis article suggests drinking 4-6 ounces of water every 20 minutes during a run and if you are running faster than 8 minute miles, then drink 6-8 ounces every 20 minutes.
No matter how you break it down, H2O is an absolute running essential!