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Common Tips for
Keeping Hydrated
by: Ryan Johnson
Many people, especially in Arizona, have challenges
with staying hydrated. People simply don’t know how much water is needed,
and what basic, daily activities will dehydrate their bodies.
Hydrating yourself is simple if you follow a few easy
tips. These tips are especially important when participating in a
weekly exercise program.
- It is important to limit caffeine intake.
Caffeine naturally dehydrates the body, causing immediate dehydration.
While that morning coffee or Late at Starbucks sounds great, try going
for a morning walk to gain the energy you need for your day.
- Immediately consume 16 oz. of water in the
morning. This will not only hydrate your body it will give your systems
a much needed jump start for the day. The human body actually loses
water during sleep.
- Don’t wait until your thirsty to drink water. By
the time you feel thirsty, you have probably already lost two or more
cups of your total body water composition.
- Throughout the day, consume an estimated 1 gallon
of water total. While this may sound like a lot of water, if you fill
up a milk jug size bottle with water, and drink it throughout the day,
you will see it’s not that hard. It is important not to consume more
than 2 gallons of water. This will flush the body of important vitamins
and minerals needed for daily activity.
- For every hour of working out, consume AT LEAST 16
oz. of water. This will keep your body functioning at 100% capability.
In addition, when finished exercising, drink at least 8 oz. of water.
- In areas where the water is not the best quality,
do not consume tap water. Not only is bottled water better for your
system, it makes drinking 1 gallon of water a much more enjoyable
experience.
- For Arizona: Cool water – not carbonated
beverages or sports drinks – is the best fluid for keeping
hydrated when it’s warm outside. Cool water is absorbed much more
quickly than warm fluids and may help to cool off your overheated body.
According to a study conducted by scientists at the Gatorade Sports
Science Institute (GSSI) in Barrington, IL, athletes consistently
underestimate how much water they need to stay hydrated. The study
concluded athletes could not estimate their sweat losses and fluid
consumption during a 10-mile race. Eighteen seasoned runners participated
in the study. The results showed that the runners drastically
underestimated how much sweat they lost and consequently drank too little
to stay well hydrated. The runners underestimated their sweat losses by an
average of 46 percent and their fluid intake by an average of 15 percent,
resulting in the runners replacing only 30 percent of their fluids lost
through sweat.
"These data show that even the most experienced runners are unable to
accurately estimate their sweat losses and cannot subjectively judge how
much fluid to drink to prevent dehydration," said Mary Horn, M.S.,
co-author of the study and exercise sensory scientist at GSSI. "If
seasoned athletes such as these do such a poor job of judging their fluid
needs, the potential for dehydration may be more severe for the average
exerciser, especially during the hot summer months."
Be sure to drink plenty of fluids throughout the week, and make water a
permanent and consistent part of your day. It’s good for you!
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