HYDRATION 101:
HIGH QUALITY H20
By Erin Fulbright
Our bodies are made up of about 70
percent of water so when it reaches
around 20 percent, we are in trouble. The
results can be as severe as death.
Whether you exercise indoors or outdoors, it is essential to stay
hydrated. The best way to do that is to drink water before, during
and after a workout.
According to FitDay.com, “staying hydrated not only helps with
your alertness, controlling appetite, and improving activity and
sport performance, but it also keeps every day symptoms like
fatigue, headaches and dry skin at bay.”
Do not let those flashy sports drinks fool you with their edgy
advertisements and the impractical promise that they will
help you perform like the athletes sweating bullets of colorful
condenSaturdayion in their commercials. Even the best athletes
have to refuel with water.
Sports drinks are a great during an intense 90 minutes of
exercising or as a recovery drink because they replace electrolytes
lost during perspiration. But drinking water before your workout
and during helps keep your body temperature cool.
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According to Sportsmedicine.com, “Water regulates temperature,
lubricates joints and transports nutrients and waste throughout the
body. This makes it that much more important to stay hydrated
while working out.”
The recommended water intake for exercising is 15-20 ounces two
to three hours before working out, then another eight to 10 ounces
10-15 minutes before working out. During the workout, eight to
10 ounces of water should be consumed every 10-15 minutes.
Your body is losing water while you sweat and losing the nutrients
needed to keep you functioning to the best of your ability. Because
nothing keeps you hydrated better than plenty of high-quality
H20.
The easiest solution is to stay hydrated. Enjoy staying hydrated
with these tricks:
• Add mints or lime to give flavor
• Use frozen berries as ice cubes
• Carry a water bottle while exercising
• Eat fruits with high water content like watermelon.
BRH&F