Finished a run, a workout, or yoga? Go drink plenty of fluids! After working out, fluid losses must be replaced. Especially during summer months, since heat and humidity can accelerate fluid losses and make it harder to stay well-hydrated.
The importance of staying hydrated
Water is needed for every cell, tissue, and organ in the body to function. Here are reasons why hydration is essential:
- Water aids proper digestion and delivery of nutrients to cells.
- It regulates body temperature.
- Water acts as a “shock absorber” for the brain and spinal cord; it lubricates joints, organs, and tissues.
- Water maintains healthy mucous membranes and is a key component of lymphatic fluid, thus supporting the health of your immune system.
- This may help manage weight.
Dehydration signs and symptoms
When dehydrated, the body shows it first as thirst and dry mouth. Signs of a lack in fluid intake includes the following symptoms; dark urine, constipation, bad breath, muscle fatigue, and headaches.
When thirst comes, you’re already dehydrated, so keep track your fluid intake. It’s also critical for children to get enough fluids–a recent meta-analysis indicated that children globally aren’t consuming enough water.
Dehydration comes from not drinking enough, but other factors can contribute. If you’ve had diarrhea, nausea, or fevers, you need extra fluids.
When exercising, increase intake during and after activity. Some athletes weigh themselves before and after activity to see how much fluid needs replacing. For every pound of weight that’s lost, 2-3 cups of liquid would replace fluid losses.
When you may need more than water
Supply your body with more than water when working out intensely or in hot or humid environments. When sweating, you lose water and important minerals that need replacing. These body salts or electrolytes participate in body processes which are important for your nerves, muscles, heart, and brain to function.
They can be replaced with drinks that provide fluid and the right balance of electrolytes. Some provide carbohydrates, which can give energy. Additionally, sports drinks have a sweet taste that encourages you to drink more.
Creative ways to up your fluid intake
We all know we should hydrate, but we are not always successful. Here are ways to encourage it:
- Start your day with a glass of water–you’ll create a good habit that can last a lifetime.
- Review the situation at work. If you spend a lot of time at your desk, set a pitcher of water on your desk each morning. It will motivate you to sip on it as the day goes.
- If you’re on your feet or in the field, ensure you have access to water (or bring a water bottle).
- Set a timer or use a digital application that reminds you to drink water.
- Make it interesting: add citrus, herbs, fruit, or juice to improve the taste; go for a bubbly, unsweetened option; have some tea with lemon; keep a pitcher in the fridge for an icy blast on a warm day.
- Include watery fruits in your diet–especially melons, leafy greens, and cucumbers.
- Have soups before meals; they can hydrate you and make your meal filling.
How much water should you drink per day?
- Your age, size, gender, and physical activity level will determine your water needs, as does the climate. Rule of thumb, according to the Institutes of Medicine, the recommended daily fluid intake is 11 cups for adult women and 15 cups for men.
- About 70-80 percent should be from beverages–and at least half of that from water and less from other beverages. The remaining 20-30 percent should come from food.
- In moderation, caffeinated beverages count toward hydration goals.
- But watch the calories in these drinks–cream and sugar can increase calories quickly.
