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Hydration Hints
Drink up! Here’s how to get the H20 you need.
Whether you’re exercising in hot weather or just sitting in an office with dry air, it’s all too easy to become dehydrated. And since water affects nearly every process in the human body, including controlling core temperature and aiding the immune system, your level of hydration has a direct impact on your health. “Every cell and system in your body requires water to function,” says Dr. Donald Spencer, a family medicine professor at the University of North Carolina’s medical school. “If your body is denied water, cells shrivel and they can’t function right.&rdquo
How much water do you need each day? The amount varies from person to person and according to what you’re doing, but on average, women require nine cups daily and men require 13.
Hot weather, illness, or intense exercise increase the amount needed. People engaged in vigorous activities should drink 16 to 20 ounces of liquid before the activity, four to six ounces every 15 minutes during and 16 ounces for every pound lost, says Lisa Dorfman, RD, Sports Nutritionist at the University of Miami. To determine the latter, weigh yourself before and after activity.
More Hydration Tips
- Don’t wait until you’re thirsty. By then you’re already dehydrated.
- Choose your beverages wisely. Drinks that hydrate include natural fruit juices, fruit smoothies, flavored water, low-fat milk and drinkable yogurt. But remember: The calories in these beverages can add up. Calorie-free options include water and unsweetened green tea, which is loaded with antioxidants.
- Avoid alcohol and soda. Alcohol is a diuretic. Soda is laden with empty calories that add inches to your waistline.
- Add soups to your mealtime menu. Gazpacho, for example, is refreshing, and the tomatoes in it are loaded with nutrients and natural liquid.
- Enjoy fruit and vegetables, which contain liquid and vitamins.
- Keep a beverage handy. “Out of sight, out of mind applies to water, just like everything else, ” Dorfman says. “So keep some water nearby and sip regularly.”
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This is great I always have trouble with this!