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This is a broad subject and by no means is this answer the most comprehensive. For the sake of simplicity, lets look at hydration in context to four different situations:
- Basic hydration that is life-sustaining
- Pre-exercise hydration
- Exercise hydration
- Post-exercise hydration
Basic hydration is simple and involves maintaining your water balance throughout the day. Pure water is perfect for this and you ordinarily need a 1/2 ounce of water per pound of body weight per day. That's ten 8-ounce glasses a day if you weigh 160 pounds. For every 25 pounds more, increase it by one 8-ounce glass.
