Maintaining the levels of water in our body is something that takes daily intake of water. We lose between 2 and 3 quarts of water a day just through non-exertion perspiration and evaporation. If we exercise or exert ourselves, we can lose twice that amount. Water loss during exercise can be deceiving. We sweat even when it is cold outside, and this water loss can have immediate effects on the body. One study performed with athletes showed that if they lost 2% of their body weight through water loss during exercise, they would experience a 25% decrease in strength and athletic performance.
Statistically, the average American is drinking only three servings of hydrating beverages a day – which is simply not enough to hydrate a body made up of 78% water.
To stay properly hydrated and avoid dehydration: divide your ideal body weight in pounds by two. This gives the number of ounces of pure water you should drink each day to stay hydrated. This is in addition to other fluids, fruits, or juices you drink during the day. For example, if your ideal weight is 120 pounds, you need to drink 60 ounces (about 2 quarts) of pure water daily.