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How much water you need to consume for runs
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In the summer months it’s important to be well hydrated to avoid muscle cramps and more serious heat exhaustion. The common theory is that everyone needs at least 8 cups a day, however people exert energy differently based on sex, age, weight, and activity which will vary that amount of water needed daily per an individual.
If you are just looking for a quick calculation of your daily allowance not taking into consideration other factors, you can use the following formula:
0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces
A more detailed calculation can be found on the beverage institute website. On the site they have a hydration calculator in which you can figure out your daily water allowance more accurately based on sex, age, and weight, and you can also figure out how much additional water you may need for days in which you will be doing a run. After you have your normal daily allowance, select on ‘How does exercise affect my hydration needs?’ and select ‘Running’ as your exercise. Input the estimated intensity of your run from light to heavy, how long run will be in minutes, and the air temperature in Fahrenheit.
For more info: http://www.beverageinstitute.org/
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