Drinking water is important!

Anyone engaging in physical exercise requires more than 1,900 milliliters of water daily to replace bodily fluids lost through sweat. To estimate how much water is needed during rigorous exercise an athlete should weigh himself before and after exercising for a few days to obtain an average weight loss 1. In addition to the recommended average water consumption intake, for each pound of body weight lost, 470 ml to 705 ml of water, or 16 to 24 ounces should be consumed.

Most doctors recommend drinking 1,900 milliliters, or eight glasses of water a day as a general rule to ensure adequate hydration. The Institute of Medicine has a separate recommendation for men and women based on the total water intake from water, food, and other beverages.

Water serves many functions in the human body. It serves as the medium in which metabolic reactions occur. Water helps lubricate joints, cushion organs and regulate body temperature. You need water in large quantities daily, and it is important for food digestion, proper absorption of nutrients and waste removal. The requirement for water is expressed as “total” water–which includes all water contained in food, beverages and drinking water.

Young Adolescents

According to the Institutes of Medicine Food and Nutrition Board, adolescent males aged 9 to 13 years require 2.4 liters of total water daily. There are approximately 33 fluid oz. in 1 L of water 1.Thus, a young male needs about 81 fluid oz. or just over 10 cups of total water daily.

Teenagers

The larger you are, the more water you require for bodily function. Thus, a teenaged male needs about 112 fluid oz, or just shy of 14 cups of total water daily. Females in the same age group require slightly less water; 2.3L of total water daily. This equates to approximately 78 fluid oz. or nearly 9.75  cups.

Physical Activity 

Adolescents who engage in vigorous physical activities such as sports, particularly in hot weather, may require a higher daily water intake.   In addition, for activities lasting 60 minutes or longer, an electrolyte-replacement beverage, or sports drink, may be beneficial.

Like adults, adolescents should drink approximately 2 cups of water for every lb. lost from sweat post-exercise.

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