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Well there is really little more that anyone could say after all of these accurate responses. But ofcourse, being a woman I will try. FirstLet me say YES, a general rule of thum is half your weight in ounces. I have a formula that I use with private clients to take into account all of the stresses and all of the good food and supplement intakes and determine a more personal amount of good fluid. I weigh 125 pounds and would be very exhausted if I only took in 60 ounces. I typically drink a gallon a day but remember I exercise daily and sometimes twice a day.
The tricky thing about wateris that it is so individualized. Some people handle their fluids better than others and urinate less frequently because they can. Other people can drink too little and still feel like they are in the bathroom all the time, especially in the beginning of increasing their water.
As Martee said alcohol will definitely demand a replacement of water as will caffeine.
As Matt said you can consider the water in your food as part of your intake. I also loved that he encourages you to eat in addition to drinking because the water in food corrects one of the greatest dangers of over-hydration and that is the loss of sodium in your blood. By eating on the golf course you replace some salt that you are diluting with your water and also salt that you loose in your sweat.
I also agree with stimpson that it is most beneficial to hydrate before you begin your play as opposed to trying to play catch up once you're already in the middle of the game.
I would again cautin using urination as a sign of overhydration and I will warn you that the symptoms of over-hydration are the same as dehydration, fatigue, dizziness, mylaise, confusion, disorientation.
Determining what you need is tricky as I said. Use the minimum as a guideline and eat well an hour before you start your game. For lower level play in moderate temperatures you can add the 1/2 cup per 15 minutes I suggested. If you start your game tired or dehydrated or it is really hot or if you are walking more than usual then you could increase this as much as 1/4 cup per 15 minutes.
There are many doctors that would like to see people eliminate the toxins from their kidney's on an hourly basis. Most people think this is excessive. You'll probably hate this inclusion but bowel habits are also important and instead of the once a day that most people think is good, there are many that would prefer to see elimination after every meal.
Elimination is a way to purify your body.
Let's not flush our systems to excess but great to see golfer's paying attention to fluid. Proper hydration will keep your energy high to thru to the end of a great game.
vik
PS Pluthb has a obviously found his system. That is a great example!
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