Fitness Friday: Hydration

Ladies! Did you know that the first sign of dehydration is thirst??? That’s right! If you are thirsty, then you are already dehydrated. Okay, grab a sip of water and then keep reading.

Today I want to talk a little about water needs for everyday life and when we are active. The reality is that everyone is different as to how much water they need. We can get water from beverages and food and our body actually makes a bit of water called “metabolic water”. The recommendations we have are for the amount we get from beverages which is meant to meet about 80% of our goal needs. For women this is 2.7 L per day. However, there are many factors that increase our need for hydration including activity. In general, adding 2-3 cups of water per each hour of activity helps to replenish our bodies. That is, if we are well hydrated first. Below are a few tips to consider, but as always, consult your health care provider for more individualized recommendations.

1. Aim to drink 4 oz of water for every hour you are awake. In addition to this enjoy milk/milk alternative and herbal tea for additional hydration. This will allow you to head into a workout well hydrated.

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2. For every 8oz of coffee add an additional 4 oz of water. For every alcohol beverage do the same…add an additional 4 oz. of water.

3. Drink 8 oz. of water before your workout; 8-12 oz. during your workout; and 8-16 oz. after your workout (in addition to 8 oz. chocolate milk as we talked about last week).

4. Notice signs of dehydration such as thirst, irritability, fatigue, headache, and nausea.

5. If you live in a hot climate, are pregnant or breastfeeding, or work in a forced air environment, your needs for water are higher than described above.

Until next time…stay healthy!

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