Proper Hydration

Proper hydration is essential for good health during these hot summer months. Think about drinking fluids especially water which is essential for maintaining good health. Of course, this is true under ideal weather conditions as well.

Extremely high temperatures are especially problematic due to an increased risk of dehydration. Symptoms of dehydration include thirst, fatigue, weakness, dizziness, and headaches.

Proper hydration is critical to good health

Water is one of the most important nutrients to consume on a daily basis since it is necessary for numerous body functions.
Water is needed: in your blood to transport oxygen to working muscles; in urine to eliminate metabolic waste products; in regulating your body temperature to lose heat through sweat; and for digestion and absorption.

Proper Hydration: How much should I drink?

Remember the recommendation to drink eight 8-ounce glasses (64 fluid ounces) of water per day… this is actually not based on scientific evidence even though people still use this as a rule of thumb. According to the Institute of Medicine (IOM) Food and Nutrition Board, healthy adults can allow thirst as a guideline for their daily fluid needs. Individual fluid needs vary considerably due to differences in physical activity, environmental conditions, and dietary factors. The IOM did not specific requirements for water but made general recommendations for adequate intakes at 2.7 liters (91 ounces or approximately 11 cups) for women and 3.7 liters (125 ounces or approximately 15 cups) for men. These recommendations represent total fluid intake for all beverages and food consumed per day.

About 80% of our total water intake comes from drinking water and other beverages, and food contributes to the other 20%. So the actual recommendations for water including beverages are approximately 9 cups for women and 13 cups for men.

Proper Hydration and physical activity

Physical activity is very demanding when it comes to replacing fluids. Athletes should not rely on thirst to remind them to drink…being thirsty at this point is a sign of dehydration. Fluid needs vary from one individual to another and there are general guidelines athletes can follow for staying properly hydrated during exercise. The American College of Sports Medicine (ACSM) has revised recommendations for proper hydration and exercise. Drinking before, during, and after physical activity is crucial for maximum performance.

Proper Hydration and Fluid Loss
You can monitor your fluid losses by weighing yourself before and after you exercise. For every pound you lose, drink about 2 ½ cups (20 ounces) to 3 cups (24 ounces) of fluid. By the way, this weight reduction is water loss, not fat loss! Another way to monitor adequate fluid replacement is to check your urine; it should be clear to pale yellow. If your urine is very dark and of little volume you are not drinking enough to meet your fluid requirements.

What are the best fluid choices? Water is the best choice as a fluid replacer but there are other beverages as well such as unsweetened, flavored waters or seltzers, decaffeinated beverages-coffee, tea, herbal tea (caffeinated beverages have a diuretic effect), fruit juices, smoothies, milk, and sports drinks (for workouts longer than 60 minutes or in very hot weather; they supply carbohydrate, sodium, and potassium).

Alcohol is a poor choice as a fluid replacer due to its dehydrating effect – more fluid will be lost through urine causing the body to require more fluids.

Remember there are fruits and vegetables that are high in water content such as watermelon, grapes, apples, cucumbers, celery, lettuce, peppers, squash, and tomatoes. So be sure to include these since they contribute to your total fluid intake. Try cutting up a watermelon or cucumber, keep refrigerated, and enjoy snacking on throughout the day.

Keep in mind your daily fluid needs to maintain proper hydration and good health.

Carry that water bottle around with you and drink up! I like to add a slice of lemon to my water bottle as a flavor boost and…no calories!

References:

Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press; 2005.

US Department of Health and Human Services and US Department of Agriculture (HHS/USDA). Dietary Guidelines Advisory Committee. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010.

Exercise and Fluid Replacement, ACSM Position Stand, American College of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.

About.com: Sports Medicine. Quinn, E. Proper Hydration for Exercise – Water or Sports Drinks, What and when athletes drink depends upon exercise duration and intensity. Updated June 30, 2009.

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