Are You Drinking Enough Water?

Small Group Fitness in New York - Catalyst SPORT

Are You Drinking Enough Water?

Getting enough to drink is just as important as eating nutritious foods. Up to about 60% of your body is made up of water, and shifts in your fluid balance are affected by factors including the temperature outside, your activity level, and your state of health.

 

 

Water is essential for all metabolic processes in the body, including the delivery of nutrients and oxygen to cells, and the removal of wastes from the body. In addition, water maintains your body temperature and carries heat away from your internal organs in order to protect them.

 

 

 

Our daily water intake must be balanced with daily water losses to allow the body to function properly. On average, adult males need about 3.7 liters (~16 cups) of fluid a day, and adult females need about 2.7 liters (~11 cups) a day. Fluid needs increase with an increase in temperature or with exercise.

 

How do you know if you're hydrated? Check your urine. If it's light in color or clear, you are getting enough. If it's a dark yellow color, you aren't getting enough (keep in mind that certain B vitamins can make your urine bright yellow). Other signs of dehydration to consider are headaches, fatigue, irritability, a decline in physical performance, dry skin, and the inability to concentrate.

 

Here are some tips for ensuring proper hydration this summer:

 

  • Do not wait until you're thirsty to drink. This may indicate that you are already starting to become dehydrated.
  • Water is your best bet. Sports drinks are only necessary after 60-90 minutes of intense activity or with serious sweat loss.
  • Try adding one or two of the following to a pitcher of ice water to add some flavor: lemon, lime, orange, strawberry, or cucumber slices, and fresh herbs like mint or basil.
  •  Eat your fruit and veggies! Not only do fruits and vegetables contain water, they are also rich in electrolytes such as magnesium, potassium, calcium, and sodium. Electrolytes are lost through sweat, and it is important to replace them.
  •  Drink water before, during, and after exercise. For activity that causes a lot of sweat loss, drinking every 10 to 20 minutes can be beneficial.
  • Keep a large water bottle around to encourage you to drink throughout the day. Some reusable water bottles have the number of ounces written on the outside of the bottle to help you keep track. 

 

If you like the information you just read and want to learn more, please reach out to our guest blogger! 

Adena Neglia, MS, RDN, CDN

BROWN & MEDINA NUTRITION
120 East 56th Street (bet Park and Lex)  
Suite #540  New York, NY 10022
Phone  212-759-6999  x107  
Fax   212-7597766
adena@brownmedinanutrition.com
www.brownmedinanutrition.com




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