Why Hydration Matters
Water is 50–80% of body weight. Even mild dehydration may impair concentration and performance.
Adequate Intake
| Group | Total (L/day) | Beverages |
|---|---|---|
| Men 19–70 | 3.4 | ~2.6 L |
| Women 19–70 | 2.8 | ~2.1 L |
| Pregnant | 3.1 | ~2.3 L |
| Breastfeeding | 3.5 | ~2.6 L |
Population estimates. Individual needs vary.
During Exercise
- Before: 400–600 mL
- During: 150–250 mL / 15–20 min
- After: 1.25–1.5 L per kg lost
Beverages
| Type | Rating | Notes |
|---|---|---|
| Water | Optimal | Zero kJ |
| Tea/coffee | Good | Moderate caffeine OK |
| Juice | Good | Limit ~125 mL/day |
| Sports drinks | Situational | Exercise >60 min |
| Alcohol | Poor | Diuretic |
Disclaimer: General education. Consult your doctor for medical conditions.