Are You Getting Enough Water?

July 15, 2011 at 2:04 pm Leave a comment

Getting enough water every day is important for your health. Water helps your body:

  • Keep your temperature normal
  • Lubricate and cushion joints
  • Protect your spinal cord and other sensitive tissues
  • Get rid of wastes through perspiration, urination, and bowel movements

Your body needs more water when you are in hot climates, are more physically active, running a fever or having diarrhea or vomiting. If you think you are not getting enough water, these tips may help:

  • Carry a water bottle for easy access when you are at work or running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories.
  • Choose water when eating out. Generally, you will save money and reduce calories.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

So how much water do you need?

  • Drink 17-20 ounces of water two to three hours before the start of exercise.
  • Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
  • Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
  • Drink an additional 8 ounces of fluid within 30 minutes after exercising.
  • Drink 16-24 ounces of fluid for every pound of body weight lost after exercise.

Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink.

 Sources: American Council on Exercise; CDC

Entry filed under: Managing your health, Nutrition, Safety.

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