Benefits of drinking a lot of water.

Rule of thumb is
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

so about 100g per day

 

Around 90 grams for your weight would be plenty. There's a thought that athletes don't need anymore protein than a sedentary person as they may use their protein 'better' but I don't subscribe to that at this point in time.

 

You just need to drink "enough".

With the salt in the normal diet more is usually better.

 

What I do is typically drink 8 oz of juice, or half a gatorade to get some of them electrolytes back