If you are new to exercising you will quickly learn the importance of maintaining adequate hydration. Hydration is necessary for your survival. Over half of your body weight consists of water. Every cell, tissue and organ in your body depends on water to function properly. Your body uses water to maintain temperature, remove wastes and lubricate joints. Water is a key and absolutely essential ingredient in gaining and maintaining optimal health.
How You Loose Water Everyday
You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you exercise, or if you have a fever. Vomiting and diarrhea can also lead to rapid fluid loss. If you don’t replace the water you lose, you can become dehydrated.
How do I know if I’m dehydrated?
Symptoms of dehydration include:
- Little or no urine, or urine that is darker than usual
- Dry mouth
- Sleepiness or fatigue
- Extreme thirst
- Headache
- Confusion
- Feeling dizzy or lightheaded
- No tears when crying
Don’t wait until you notice symptoms of dehydration to act. It can be hard to recognize when you’re dehydrated, especially as you age. Actively prevent dehydration by drinking plenty of water.
How Much Water Should I Drink?
How Much Water Should I Drink?
It is recommended that you drink 6-8 8 oz glasses of water a day. This is a general rule, but each individual is different. If you take it easy most of the time, then you are probably fine with this amount. If you exercise regularly, especially in heat, then you need to drink more. If you are pregnant or nursing, you need to increase it (I know, going to the bathroom every 5 minutes stinks, but think of that baby). The key factor in knowing if you are drinking enough is if your urine is colorless or pale yellow. If there is any darkening of the urine, then drink, drink, drink until it clears up.
Just Drink Water!
I would like to give you some advice, take it or leave it. Drink only water. Water has everything you need in it. The exceptions to this is Skim Milk and low sodium vegetable juice. Drink a glass of milk a day and you should be fine. If you are trying to live a healthier life then the calories and junk in most drinks aren't helping you.
I have helped several people stop drinking their beloved Diet Coke. They didn't think they could do it at first, because they weren't just casual drinkers of the stuff. It was an addiction. Some knew exactly how many minutes it would take to cool a can off if they stuck it in the freezer. They always had a Route 44 from Sonic in hand.
Once they finally came to the conclusion that they loved themselves and it they were worth taking care of, they tried doing water only. They had a few setbacks but both girls are completely soda free and water proponents.
They both discovered that their energy levels soared and they felt cleaner inside and out. One girl mentioned that her bowel movements were smoother and more regular-totally worth it. They both could exercise longer and more effectively and had fewer side aches and breathing issues.
Juice is also a weight loss killer. People think they are being healthy because of their morning glass of OJ. They are receiving vitamins and minerals from it, along with a boat load of calories. You are better off eating an orange and just drinking water. There are extreme amounts of sugar in juices and smoothies, avoid them.
Ideas for Drinking More
- Carry a water bottle. This is a tried, tested and proven strategy. If you have it with you, you will drink more.
- Set a timer on your phone for 1/2-1 hour to get a glass of water.
How do you get your water in? Please add any tips or tricks you use to the comments section.
Glass of water anyone?
Cheers,
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