Hydration
Summer doesn’t officially begin until June 20th. However, in the last week or so, here in Miami
you can feel the heat and humidity. I
run early morning, 5 am, and it’s quite sticky and humid even at that time of
day. So, let’s suffice it to say it’s
summatime! And with summer comes the
topic of hydration.
Staying hydrated is fundamentally
important to a successful summer exercise regimen, or any activity for that
matter. Your body is like a machine and
it needs the fuel in order to function at a higher capacity.
Let the engine run dry and well,
you know the drill. So what are the
recommendations that experts tell us? The
key is to determine your individual fluid needs and learn to develop a
hydration strategy based on those needs.
How much water do we need to drink?
The “8-glass a day” recommendation, is it really true?
With the summertime, how does
alcohol fit in with hydration? There
will be barbecues and holiday celebrations and alcohol is definitely part of
the mix.
Exercise and hydration – what should
I be drinking to improve my workouts?
Water itself is a simple
substance, containing just one part oxygen and two parts hydrogen. Yet every body cell, tissue, and organ, and
almost every life-sustaining body process needs water to function. Water transports nutrients and oxygen to your
body cells and carries waste products away.
It moistens body tissues – mouth, eyes, and nose. Water is the main part of every body fluid –
blood, gastric (stomach) juice, saliva, and urine. Water helps prevent constipation (by
softening stools) and it helps cushion your joints. Water, bottom line, is a critical and essential
nutrient.
How much is enough?
The oft-repeated recommendation
for eight, 8-ounce glasses of water each day = 64 ounces, or about 2 liters,
daily. However, more specific guidelines
from the Institute of Medicine (IOM) and the US National Academy of Sciences, suggest
you should be drinking more – the food that we eat does help contribute to this
total as you’ll see. The experts state
that healthy adults, between the age of 31 and 70, living in temperate climates
(not the summer in Miami), should consume the following amounts:
·
Men: 125
ounces (3.7 liters) of water from all dietary sources – including drinking
water, tea, coffee, and food
·
Women: 91
ounces (2.7 liters) of water per day from all dietary sources
Approximately 80% of our water
intake comes from drinking water and other beverages, and the other 20% comes
from food. Assuming these percentages
are accurate for most of us, the recommended amount would be ~9 cups for women
and 12.5 cups for men. Just like nutrition recommendations are
individualized, these recommendations are made for the average population. Keep in
mind that specific needs and conditions will vary. I’d be honest in saying, check your
urine. Our bodies are unique and amazing
organisms, if we’d only listen to them. Yes,
thirst can indicate (in some) the need for fluids, but in some it indicates you’re
already dehydrated. When all else fails,
check your urine.
As you can see from the chart
above, “1,2, and 3” are well hydrated – pale yellow, almost clear. Certain vitamins and foods (beets) can alter
the color of urine, but in general this is a general guideline to use to help
determine hydration status. When my
patients ask me what they should be drinking, the answer is always water and
more water. Yes, I know people think
water might be boring, but try some infused waters to jazz it up. Get in the habit.
Alcohol - In regards
to hydration, keep in mind that alcohol has a diuretic effect and promotes water
loss, too. This is important to consider
while at the summer barbecues and holiday celebrations. A good rule of thumb is when having one
alcoholic beverage make the next one nonalcoholic – this allows your body to
process the alcohol you’ve already consumed.
It’s always important to know how to pace yourself with alcohol. Know your limits and be mindful when
drinking. A nice cold beer may taste great in the moment and perpetuate
the thought that more is better – but realize the after effects that come along
with over consuming. The general rule is
to hydrate with 10 ounces of water for each ounce of liquor/4 ounces wine/8
ounces beer. You’ll feel better in the
morning and thank me J (I’ll cover alcohol in another blog in
regards to weight loss – today’s focus was simply on the role that alcohol
plays in hydration).
Exercise and
Hydration
When you exercise heavily, you
lose water and salts in your sweat.
Gatorade has an advance over water because it added a number of
electrolytes that are lost in sweat. Sports
drinks are packed with the electrolytes potassium, magnesium, calcium, and
sodium to provide energy during intense workouts –as well as competitors such
as Powerade, All Sport, and Accelerade.
Take a swig of an electrolyte
drink, and you make sure your body doesn’t overheat. You also give yourself an energy source – one
that only serious athletes need. For
people engaging in exercise in a hot environment an electrolyte replacer can be
a lifesaver. Electrolyte drinks provide
the body with fuel in the right quantities, so you don’t get an upset
stomach. And the carbohydrates, sodium,
and potassium, help move fluid more quickly out of the body and into the
muscles, where it needs to be during exercise.
Read the label to determine which
sports drink is best for you. Ideally,
it will provide around 14 grams of carbohydrates, 28 mg of potassium, and 100
mg of sodium per 8-ounce serving. The
drink’s carbohydrate should come from glucose, sucrose, and/or fructose – all
of which are easily and quickly absorbed.
It shouldn’t be carbonated, as the bubbles can lead to an upset
stomach.
It’s important to drink plenty of
liquids before, during, and after the activity.
A good guideline to use when preparing for an outdoor workout is to
drink about two cups of fluid two hours before the activity. That helps make sure you’re well-hydrated
before you ever go outdoors.
Then, during the activity, try to
drink 4-6 ounces every 15-20 minutes to keep your muscles well-hydrated. Drink
something every 15 to 20 minutes, if possible.
Since that’s not possible in all sports, you may have to drink more
before you exercise, so you have enough in your body. Don’t try something new before
competition. That can be a recipe for
disaster! The body needs to get used to
new fluids, so do it really, really, gradually.
(Think of that laxative effect and I’m sure you won’t go overboard for
fear of the aftermath.)
Last, drink up after you’re
finished with your exercise. If you
really want to be precise, weigh yourself before you start exercising and again
when you’re finished. For each pound of
water weight you lose, drink 20 ounces of fluid.
So there it is. A few tips to help you hydrate during the
summer and all year long. Get ready for this summer time heat and stay hydrated - water doesn't have to be boring!
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