Are You Drinking Enough Water?
Apr 25, 2013
ARE YOU DRINKING ENOUGH WATER??
Summer is almost here and it is important to remember to drink plenty of water. The average person is not 100 percent hydrated. When you add exercise and a warm climate, and it spells dehydration in a big way. Some people assume since they may not be thirsty then they aren’t dehydrated, but you should be constantly drinking water throughout the day.
How Much Should You Drink?
Follow these guidelines:
Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.
During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.
After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.
In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.)
What Should You Drink?
Depending on how much and how hard you exercise will depend if you might want to hydrate also with a sports drink. If you have a hard workout for more than an hour the ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. Sodium in sports drinks help your body absorb fluid, and along with sugar, sodium may enhance a drink’s taste, which encourage you to drink more.
Here are some signs of Dehydration