Scientists
credit water as being the reason for life on earth. All creatures rely on water
more than any other substance to survive. We can go longer without food than
water, and virtually our entire nutrient requirements are impacted by the
amount of water we drink. The body is about 60% water by
weight, and most nutrients move around through our body in water. Our
bloodstream is composed primarily of water, and so are all of our tissues and
organ systems. Water is also the key to elimination of toxins from our body (in
the form of urine and perspiration).
There isn't a single bodily function - from seeing and hearing
and thinking to running- that does not depend on water.
Think about the health benefits of water in three basic
categories.
1.
Water is a lubricant. It keeps things flowing
and moving. While it lubricates, water also protects our body parts from damage
by surrounding them in a shock-absorbing fluid. This aspect of water is
especially important in our joints, and also in our skin.
2.
Water is a solvent. Most nutrients dissolve in
water. In our bodies, some of the most important dissolved nutrients are called
electrolytes. The electrolyte minerals like potassium and sodium stay dissolved
in water
3.
Water is a thermostat. When we are too hot,
water lets us shed heat through sweating. Water also helps us retain heat when
we need to stay warm.
So how much water should you be drinking daily? Hydration
needs are just as individualized as calories needs. It depends on weight,
activity and temperature. Let’s focus on basic needs. The average person should
consume half their body weight in ounces. Example: If you weigh 150 lbs you
should consume 75 ounces of water daily or 9-10 cups. (Weight in pounds dived by 2 x 1 fluid ounce)
Hydration Strategies:
·
Start each day with hydration in mind to cleanse
the system and rehydrate.
·
A moderate intake of caffeine is fine but focus
on decaffeinated coffee, tea, and herbal tea.
·
Low fat milk provides a unique combination of
protein and 8 other essential vitamins and minerals such as calcium, potassium
and Vitamin D. Use fluid milk as a way to get your three servings a day.
·
Be cautious of flavored or mineral infused
waters, they can contain tons of sugars and unnecessary calories.
·
DO NOT
DRINK SPORTS DRINKS UNLESS EXERCISING 90 MINUTES OR MORE!! NEVER!!
·
Carry water with you at all times.
·
Add lemon, lime or a small amount of juice for
flavor.
·
Am I hydrated? Use your urine as a guide. Clear
or pale urine is a sign of optimal hydration.
·
Consume 24 ounces of water 2 hours before
exercise and another 8 to 16 ounces 30 minutes before exercise to ensure
adequate hydration.
·
Consume 1 cup of fluid every 15 minutes during
exercise.
·
Consume 4oz every 10 minutes of exercise
after.
Rebecca Turner, MS, RD, CSSD, LD is a
registered dietitian and certified sports specialist in dietetics and founder
of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com or email at a runnersfuel@gmail.com
