Stormie - I found some info on water for you (from Biggest Loser-Fitness Program Book pg.13-14)
This might be long but I believe it to be informative:
"You can avoid dehydration-and the accompanying drop in energy & metabolism-by taking steps to protect yourself ahead of time. Here are some guidelines for staying hydrated:
- Upon rising, drink 2 cups of water to help cleanse & detoxify your system. You tend to be dehydrated in the morning, so this is a good time to replace fluids.
- Although the traditional recommendation is to drink a min. of eight 8-oz glasses of water/day - which is a good move -
it's more accurate to base your water intake on your body weight. For example, try to drink at least half your body weight in oz daily. If you weigh 200lb, your daily intake would be at least 100 oz. That's 12.5 glasses (8 oz each) a day.
- Drink water during your workout. You should consume 6-8oz of water every 15-20 mins while exercising.
- Water your body after exercise. Have two 8oz glasses to restore fluids.
- Limit caffeinated soda, tea, and coffee, as well as alcohol. All of these have a diuretic effect, causing fluid loss from your body. If you enjoy caffeine or alcohol, follow them up with a water chaser just to stay in balance.
- If you feel hungry, you might be thirst. How can you tell the difference? Simply drink a glass of water if you think you are hungry. If the water satisfies you, you were thirsty, not hungry.
- Don't like plain water? Flavor a pitcher of plain water w. herbs like mint or basil, or slices of citrus fruits or cucumber.
- Watch liquid calories in general. If you're not careful, it's quite easy to get a lot of excess calories from beverages. Because they're liquid, those calories go down easily, and we can ingest a lot of them without even knowing it. The most common culprits are sodas & fruit juices. An average can of soda alone can have up to 60 grams of sugar - that's the same amount of sugar in 4 pieces of bread. That said, you'll want to curtail sodas & fruit juices, & learns to enjoy water instead."
Hope this helps