WATER HELPS YOUR BODY
- Your body has water in every cell, tissue & organ
- It helps move nutrients, gets rid of waste, keeps your temperature at the right level, lubricates
& cushions joints & keeps your skin moiturized plus more...
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HOW MUCH SHOULD YOU DRINK?
- There's no evidence to back up that you have to drink 8 glasses of water
- The Institute of Medicine recommends that men get about 125 oz of water daily &
women get 91 oz, but that includes water from all foods & beverages - Most people get enough hydration unless they're exposed to heat stress or they're very
active for a long time
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WATER FROM FOOD
- The average person gets about 20% of their water for the day from food
- Broccoli is 91% water
- An apple is 84% water
- Bananas are 74% water
- Ground beef (56%)
- A plain bagel (33% water)
- American cheese (39%)
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ALCOHOL
- Alcoholoc beverages have the most dehydrating effect
- Coffee & caffinated drinks do make you urinate more but they're still hydrating because of their water content
- Juices, Sodas & other sweet drinks are also hydrating
- Water is usually a better choice because it doesn't have extra calories
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WORKING OUT
- It's helpful to drink 2 C of fluids (16 oz) about 2 hours before a workout
- On average, you should take a rehydration break of 5 - 10 oz every 20 minutes
- But your exact need depends on things like how hard you're working, whether you are
indoors or outdoors & your age, gender & weight - Athletes
1. Tend to replace only about 1/2 the fluid lost when they drink water
2. They replace most lost fluid with sports drinks because they like the taste
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EXERCISE
- It doesn't take long to get dehydrated especially if you're exercising outdoors in hot humid weather
1. If you excercise outside when it is hot & humid you can become dehydrated in 30 minutes
2. Take longer breaks, shorten the workout or intensity level & dress appropriately - If you're exercising in your house with only a fan to cool you off, make sure you recognize
when you should stop & take a drink of cold water
You lose at least 10 C a water a day
just by living, breathing, sweating & urinating
but eating & drinking make up for it
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FLUID NEEDED DAILY
- KIDS need plenty of fluids & they can get dehydrated much more easily than adults
- OLDER PEOPLE may need more fluids because of health conditions or because they
tend to lose their sense of thirst - MEN need more fluits that women
- PREGNANT WOMEN need more fluids than other women
- HEAVIER PEOPLE need more water
- PEOPLE WITH HEALTH CONDITIONS like diabetes, cystic fibrosis & kidney disease will
need more fluids
- ENVIRONMENT You need more fluids in extreme weather conditions especially hot, humid or cold & at high altitud
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WARNING SIGNALS FOR DEHYDRATION
- Thirst is one of the first warning signals that you may be getting dehydrated
- However, you shouldn't rely on thirst alone
- Other early signs are fatigue, flushed skin, faster breating & pulse rate & having trouble exercising
- Later signs include weakness, dizziness & labored breathing
- If you think you're becoming dehydrated, you should move to a cool place & rehydrate
- Drink fluids slowly
- Drinking too fast can stimulate urination which resultes in less hydration
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IT'S POSSIBLE TO DRINK TOO MUCH WATER
- Healthy kidneys in an adult can process anywhere from 20-1,000 mililiters of fluid per hour
1. It's not easy to overlaod them but it can happen
2. Getting too much water especially in a short time is dangerous - Symptoms of too much water include weight gain, bloating, nausea & vomiting.
1. Sudden cases of water intoxication can cause low blood sodium which can result in headaches, confusion, seisures & coma
2. The International Marathon Medical Directors Association recommends that athletes
drink no more than 31 oz of water per hour during extended exercise
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MONITOR YOUR URINE
- An easy way to monitor your hydration level is to check the color of your urine
- The darker your urine, the less hydrated you are
- Drink enough fluids to keep your urine a lighter color
- If you urine is clear or pale, chances are you're well hydrated
- Two other good ways to monitor your hydration status are
1. Checking your body weight since you lose weight as you lose weight
2. The more you perspire the more water you're losing
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SODIUM
- Sodium is something your body needs when you're trying to rehydrate either during or after exercise
- That's why sports drinks are often rich in sodium
- Drinks & snacks with sodium also can trigger thirst & help you retain fluids
- Too much salt can raise your blood pressure & worsen heart conditions in some people
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Diet Directory | Health Directory
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