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Hydration for Health
Staying hydrated is essential to healthful living, all through the year. Because heat and humidity cause a more rapid loss of water, it’s particularly important during summer months to be mindful of drinking enough fluids.
With the body consisting mostly of water (60-70%), the single most essential beverage is water. All of your body’s cells depend on it. Your blood is 83% water, muscles 75% water, brain 74% water, and your bones 10% water (The Regents of the University of California, 2005). Even a minor loss of water can impair both mental and physical function. The average adult needs roughly eight to ten cups of water per day, depending on body size (height, weight, body fat percentage); the taller, heavier and leaner a person is, the greater the requirements. These requirements rise further as you exercise.
The easiest way to gauge your hydration level is by observing the color of your urine. Clear and pale urine is indicative of healthy hydration levels. The darker your urine, the more your body is in need of water. Waiting until you feel thirsty is a mistake inasmuch as thirst doesn’t become noticeable until dehydration has already set in. It is a good practice to drink water at regular intervals throughout your day, even if you’re not thirsty. On days that you plan to exercise or play sports, be sure to drink before, during and after your activity.
If you exercise with intensity and for long periods of time, drink a sports drink that contains 6 to 8% carbohydrates with electrolytes, namely sodium and potassium. Drinking too much plain water, when dehydrated, will further diminish or dilute your electrolyte levels, namely sodium and potassium. The resulting symptoms are similar to heat stroke and can lead to a variety of potential health challenges.
In a nutshell, drink water throughout your day, so you consume up to 8 or 10 cups each day. During regular exercise, be sure to drink water before, during, and after exercise. For intense physical activities lasting for long periods of time (greater than one hour), be sure to include a sports drink.
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