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How much water you will require on a day to day basis is dependent on a number of factors, such as the climate in which you live, your age, weight and physical activity level. Although our bodies will extract water from the various drinks we consume, such as juice or milk, pure water is the best source you can give yourself.

Your body has a natural thermometer geared to tell you when you require water. If these initial signs are ignored, dehydration can take place. Similarly to simply being thirsty, dehydration has a number of signals which are easy to identify. Pronounced feelings of thirst, dizziness, dry mouth, nausia, rapid breathing, cold hands or feet, can be signs of moderate to severe dehydration.

Although the RDA does not recommend an allowance for water, bodybuilders are recommended to drink anywhere from half a gallon to 1.5 gallons of water daily. This is between 1.9 and 5.7 liters of water a day, with some professional bodybuilders drinking far more.

Strictly speaking in terms of dehydration, the best way to counter the possibility is to frequently drink clean fresh water. Thirst is the best judge of when water is required. For bodybuilders, following the above guidelines may be the best bet. Since it is impossible to determine a set amount that every person needs, going by how you feel is the best way to keep hydrated. More often than not you will know when you are drinking too little or drinking too much.

Humans lose water in sweat, urine, exhaled air and bowel movements. If the quantity of water lost is smaller than the quantity of water consumed, dehydration will persist.

Diuretics such as caffeine, tea, hot chocolate or alcohol are not sources of water that people can rely on. They will increase urine production by flushing existing water out of the system.

* Bodybuilder's recommended daily intake is at least 2.65 quarts per day, plus 6-8 ounces 20 minutes before exercise, 4-8 ounces every 15-20 minutes during exercise, and 2 cups of fluid postexercise for every pound lost from exercise.


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