Staying Hydrated: How much is enough? How much is too much?
With summer being here, and with the weather being hot and humid, we must pay attention to our hydration. There is a great deal of information out there to assist with this, and there is no end to the arguments for and against letting thirst be your guide about when to drink during a run. We need to be certain we are staying hydrated throughout the day, and not just thinking about drinking before (or after) a run.
Water is an obvious source for your daily fluid needs. If you eat a healthy diet, about 20 percent of your water may already come from the foods you eat. Other good beverages include milk, herbal teas, low-sodium broth, or 100% fruit and vegetable juices. Soft drinks will also count toward your daily total of fluid, but remember that sugar-sweetened soft drinks add extra calories to you daily diet that you don't need!
Here is a link to a "quick and dirty" calculator that will help everyone think proactively, and preventatively, to avoid becoming de-hydrated. Remember, this is a guide, and your own needs may differ from this. The important thing is to think about your hydration before, during, and after the workout.