Hydrate, Hydrate, Hydrate!

Last week we talked about the importance of keeping cool in the heat. One of the most significant steps we can take is to properly hydrate. Today we’ll go a little further into why hydration is so important. First, we’ll talk about how our bodies use the fluids that we take in and then we’ll discuss what fluids we should think about taking in.

Water makes up approximately 55% to 60% of our bodies and is used by every cell.  Aside from cooling us through perspiration, water also helps lubricate our joints, protect sensitive tissues and is used to expel waste. This means that every time we move, breath, sweat or head to the restroom, we are losing water. It’s easy to see why the symptoms (dry mouth, lethargy, headache, lack of sweat, etc…) can cone on so rapidly. To avoid dehydration the Mayo Clinic recommends that women take in approximately 9 cups of fluid and men take in 13 cups of fluid per day. According to Mayo, it doesn’t have to be water, but what kind of fluids work best?

Key point here: While we always rely on reputable sources for fitness information on these blogs, it is important to consult your physician if you have any questions about what fluids are best for you. That being said, plain old fashioned water is the most recommended fluid for hydration. However, those involved in rigorous physical activity may find benefits in sports drinks with added electrolytes and sodium. Sodium intake during extended periods of rigorous exercise is important because we lose it when we sweat. If our sodium levels get too low, we can experience water intoxication. Soda, fruit drinks with added sugar and other such high calorie beverages may be better than nothing, but if we’re exercising to burn calories then drinking those is a bit self-defeating. Whichever drink we choose, we need to begin hydrating before symptoms have a chance to set in.

Depending on how much sodium we have in our system, the amount of water we need will vary, but an average intake might look something like this:

• ·         Drink 2 to 3 cups of fluid 2 to 3 hours before we get to our workout
• ·         Drink another cup 20 minutes before the workout
• ·         Drink a cup or so of fluid every 10 to 20 minutes during the workout
• ·         Consume another cup of fluid within 30 minutes following the workout

Again, be sure to consult your doctor with any specific questions about the type or amount of fluids that you may need to take in to remain hydrated.

That’s it for this week. If you have any ideas or suggestions for things you’d like us to talk more about, please let us know!

Have a great week and keep taking in those fluids!