Staying hydrated contributes to the body’s overall health and well-being.Drinking enough fluids helps prevent dehydration and osteoporosis.
DehydrationDehydration can happen any time of the year, spring, summer, fall, or winter. Pay attention to thirst indicators. Experts state that the body is already in thirst deficit by the time you feel thirsty. The average person needs 8-10 glasses a day or approximately 80 oz. If an athlete, even more.
Athletes can lose weight through the process of sweating during one hour of outdoor exercise or sports activity. If competing, the American College of Sports Medicine recommends consuming:
- 2 cups of water 2 hours before outdoor exercise or indoor competition
- 2 more cups 15-20 minutes before exercise
- 4-8 oz. every 15-20 minutes during competition or heavy exercising
Did you know?
- 1 oz. of water is approximately 1 gulp.
- Many sports drinks contain electrolytes to help prevent dehydration and promoting better body function.
- Milk is actually an excellent recovery beverage.
Modify your caffeine liquid consumption when exercising or competing by:
- Limiting intake to 1 serving (8 oz.) per day
- Consuming fluids in the form of water, milk, and/or juice
- Milk and juice will rehydrate the body oz. per oz. the same as a glass of water
- Monitor soft drinks as the phosphoric acid components compete with the calcium for absorption. So be sure to drink 3-4 glasses of milk or dairy substitute for best bone health.
- Eating fresh vegetables and fruits will contribute some fluids in the diet.
- pack a water bottle as part of your daily routine
- pack a cooler with water when traveling, picnicking, camping
- consume water a couple of hours prior to boarding a plane