Many people, even the nutrition savvy who take their quotas of vitamins and minerals into account, tend to forget about a critical nutrient — water. In fact, 60-70% of an adult's body is made up of water. So don't run dry — make a point of raising a glass to maximize your energy levels and well-being.
Water Plays an important role in the body such as:.
Being well hydrated not only can provide you with a sense of well-being, it also may help prevent and alleviate symptoms of some illnesses.
To help prevent colds and flu, avoid dehydration, especially in dry environments. Viruses and bacteria can more easily find their way into dry mucous membranes in nasal passages. It's one of the reasons that the dry heat in winter or airplane conditions can leave you with a cold.1
While water is always a good choice, in a recent U.S. survey, 70% of doctors who recommend increasing fluids said that chicken soup was a good way to increase fluids during a cold.
Whether it's "feed a cold, starve a fever" or "feed a fever, starve a cold," it's clear that the advice to get plenty of fluids holds true for both. During fevers, high body temperatures and sweating can deplete fluids and electrolytes, leaving you feeling even more wiped out. For young children, who can dehydrate quickly, replacing fluids is even more important. Dilute fruit juice or juice drinks and freeze into pops for youngsters to suck on. Or serve them a warm bowl of soup.
Fluids and Exercise
For both athletes and those trying to get fit, ease of exercising plays a major role in how much an activity is enjoyed. Registering low on fluids can impair performance in a number of ways, including whether you even feel energetic enough for a workout and how well your exercise session will go if you "go for it!"
A small study, reported in the journal Medicine and Science in Sports and Exercise, showed that when muscle contractions were measured in healthy subjects before and after becoming dehydrated, dehydration was associated with muscle fatigue.1
Different strokes for different folks
We all come in different shapes and sizes, and how our bodies work also varies greatly. A tall glass of milk an hour before a workout, for some people, could lead to muscle cramps and indigestion, but for others, it might be the right fuel for a super exercise session. Individuals also vary on pre- and post-exercise fluid needs, but here are some general guidelines to follow:
Drink about 2 cups of fluid, 2-3 hours before any activity.
During exercise, drink 6 to 12 ounces of fluid every 15 to 20 minutes, depending on how you feel. If drinking too much at once leaves you feeling waterlogged or bloated, go for smaller amounts.
Not sure how
much to drink? Measure your liquid assets!
Get on the scale before and after exercising and for every pound lost, drink two to three 8-oz. glasses of water.2
Staying Hydrated Every Day
Our bodies need fluids as much as they need vitamins and minerals. Here are some simple ways to stay hydrated throughout the day:
Refreshing ideas for beverages:
Mix some plain seltzer or diet lemon/lime soda with your favorite fruit juice or juice beverage.
Flavored teas are delicious when used as iced tea.
Make Diet slushies; just blend your favorite flavor of Diet vegetable or fruit drink with ice and blend until slushy.
Try a low-calorie or diet powdered drink mix.
Doctors recommend chicken soup second only to water to help you stay hydrated when you have a cold.
Choose beverages like 100% vegetable juice, flavored waters and seltzers, or even broth-based soups.
Carry a bottle of water with you. Bottled water is available everywhere and if you have it with you, you're more likely to take a few sips.
Don't like the taste of plain water? Try adding a hint of cranberry juice, orange juice, or a lemon wedge for a little flavor.
Snacks can help hydrate. Most fresh fruits and vegetables can contain 80-95% water. Also, broth-based soups are a great source of fluids.
Drink alcohol in moderation. Alcohol is dehydrating, so be sure to balance alcohol intake with water.
Thirst — Not Always Trustworthy
If you think that when it's
time to drink, you'll get thirsty, think again. Our thirst mechanisms sometimes
lag behind our fluid needs. By the time you feel thirsty, you might already be
mildly dehydrated. For those at either end of the age spectrum, young children
and the elderly, thirst mechanisms are even less accurate, putting these age
groups at a greater risk for dehydration.
1
A research study showed that with increasing age, there was a marked decrease in thirst perception.
Studies have also shown that when children are involved in physical activities, they are less likely to drink unless prompted to do so, so encouraging fluid intake in active kids is important.
It's not just the young and elderly who should heed their fluid needs. We need to all be aware of our need for hydration.
The dehydration checklist
Here are some signs of dehydration to watch for:
Thirst
Fatigue
Infrequent urination
Dark-colored urine
Lack of skin elasticity
Want to see how hydrated you are? Take the
pinch test.
Grasp the skin on the back of your hand between two fingers. Hold for a few seconds and then release. If you are moderately or severely dehydrated, it will take a minute or two for the skin to return to its normal position.
