Wow, one hour a day!!! Amazing stuff. I am very impressed.

As for how much to drink, most of what is repeated about excess water
helping lose weight, is not based on any real evidence.

So, I think, a sound suggestion would be to drink until not thirsty,
and add, say, 3 glasses per day just in case.

i

for me, during an hour of heavy exercise (and jogging could be
included in that) I replenish with at least 32oz of water.

In the summer its even more.

I usually drink about 64oz during the daytime hours, and another 32 or
so in the evenings.  That is just normal liquid consumption.  

For exercise add in another 32oz per hour of exercise to remain
hydrated.    

Summertime:   I'll drink 32oz before a heavy bike/run, then 32 during
and many times another 32 after.      (I use 32oz as a standard, which
is about 1liter.  Its the size of the water bottles I use).

Hydration is a big thing for me.    I've exerienced heat exhaustion
from lack of hydration, and I also experience swelling, headaches and
dizzyness if I don't stay hydrated enough.

I think I've read 8 to 10 glasses of water a day.  I'm guessing that the
glasses are 8 to 12 oz, so I'm thinking 64oz to 120oz.  Drinking a lot of
water is difficult for me, especially since I drink a diet coke or two a
day.  But all you ever hear is that you should always drink a lot of water.
I use a stairclimber for an hour a day and by the end of the workout I'm
totally drenched, and have a pool of sweat on the mat, so drinking water is
a necessity for high aerobic exercises.

Take care,

Paul
300/217/175

I don't drink nearly enough water, maybe 20 oz. a day, on a good day.

Great job jogging!  When exercising, I carry a water bottle and drink
whenever thristy.  Generally I drink a quart during a two-hour workout
- plus 8 oz of broth to replace salt. Otherwise I drink tea during the
day (6 cups), beer at lunch 16 oz.  Finally, I drink 3 cups of
grapefruit juice, before each of three meals.  I don't force myself to
drink if I'm not thirsty.

It would be interesting to know how much you weight directly before and
directly after your daily run.  Each litre of fluid weighs about 2 pounds.
So by taking the difference before and after your run, adding in the approx.
weight of anything you may have had to drink, you can see if you are at a
deficit.

A person with healthy kidneys should pee clear, straw colored urine.  It is
normal for urine to be clearer if more fluid is taken in.  This is seldom a
problem, especially if you are peeing.  If urine becomes darker, you may
need to increase fluids.  Of course, all of this is a rule of thumb.  Take a
B-Complex vitamin or eat beets and your urine will become darker regardless
of fluid status.  Bladder capacity varies among people but as a nurse, we
would use a general rule of thumb of 8 hours as the longest a person should
go without peeing.  This is a very arbitrary number and probably reflects
the number of hours in our shifts more than the patient needs.

I love water and drink it all throughout the day except when I am on the
road.  When I am on the road, I sort of avoid it to prevent frequent
bathroom stops.  By the time I feel truly thirsty, I also feel bad.  Mild
dehydration is a frequent cause of dehydration and headaches.  If you are
prone to these symptoms, especially after a run, consider increasing fluids.
Cold liquids are absorbed quicker than room temp or hot liquids and sports
drinks are absorbed even faster.

I really believe in the benefits of lots of water but have been challenged
many times about my position.  Alas, I concede.  I have found no well
researched benefit to drinking more than adequate fluid.  However, it keeps
me full and prevents me from overeating.  The one exception is those people
who are prone to kidney stones.  Most kidney stones are of the type that can
be prevented by extra fluids.

j

Every morning I fill an empty 2 litre diet cola bottle with Arrowhead
Spring water and store it in the fridge.  Everytime I open the door I
drink a big gulp even if I'm reaching for  a diet drink.  The bottle
is always empty at the end of the day

Gary

I try to keep my urine from getting too dark.
The other day on "Dr. Dean Edell", who I
think is a bit silly sometimes, said that nobody
knows where the 8 glasses of water a day
recommendation came from.

I'm a little confused about the urine color
because it matter how much water is mixed
in the toilet.

Sorry if this is gross.