Seltzer Adds to Total Water Intake

BRAD BORMAN ASKS: Can you substitute plain seltzer/sparkling water for some of your daily intake of water?

You absolutely can.  Any fluids, including coffee, tea and water-rich fruits, contribute toward daily totals.  No need to follow the eight-glass-per-day rule.  The best way to determine how much fluid you require per day is by weight, activity level and climate.

First, take your weight in pounds and divide by two.  That number is the average number of ounces fluids you require per day.  Since you also lose water through breath and perspiration when you exercise, you want to follow proper hydration guidelines and modify where you see fit:

Hydration Before Exercise

  • Drink about 15-20 fl oz, 2-3 hours before exercise
  • Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink every 15 – 30 minutes.

Hydration After Exercise

  • Weigh yourself before and after exercise and replace fluid losses.
  • Drink 20-24 fl oz water for every 1 lb lost.

SOURCE: Exercise and Fluid Replacement. ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.

You will also lose fluids depending upon the climate you’re in.  When in warmer weather, you will perspire more often and require a greater amount of fluid to replace losses.  Additionally, fluids are lost through urine and bowel movements.  The Institute of Medicine of the National Academies advises men to drink 13 C of fluid/day and women to drink 9 C of fluid/day.

Interesting fact:

  • Drinking 8 cups (C) of water/day burns approximately 100 calories through thermogenesis (the way your body generates heat)
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