The Do's & Don'ts of Hydration

The Do's & Don'ts of Hydration

Human being can survive quite a while without food, but if we go without water for a few days we are toast. This is not surprising when you consider that people are constructed of 60 to 70 percent water. To help keep your own water table in the pink here are some do's and don'ts.

1. DON'T GET THIRSTY - By that time you have already become dehydrated. Your thirst mechanism kicks in when you have lost 2-3 percent of your bodys water, which is actually quite a lot. A good rule of thumb is to drink at least a half gallon of water a day, more if your are exercising, live in a hot climate, or are close to a restroom. Carry a bottle of water with you everywhere and sip it regularly to sat flush and full.
   
   
2. DO DRINK WATER TO LOSE WEIGHT - Your body often confuses thirst for hunger and your gut might send you lurching toward the vending machines when all you need is some aqua. Have a big glass of water when you are feeling a hungry. Wait 15 minutes and see whether your tummy turns down the volume.
   
   
3. DO DRINK MORE WATER AROUND WORKOUTS - You lose a ton of water through sweating and breathing during exercise, so make sure you replace that adequately. Drink at least 8-16 ounces of water before you exercise, sip it frequently throughout the workout and finish up with a yet another 16-24 ounces of water. Staying hydrated helps your muscles function better, delivering oxygen and nutrients to hardworking cells.
   
   
4. DO DRINK WATER TO DE-BLOAT - Forget celebrity fasts. If you want to lose some water weight, just drink more water. Seems the opposite would be true, but drinking more water actually causes you to get rid of excess sodium, which results in less fluid retention.
   
   
5. DON'T FORGET ABOUT THE WATER CONTENT OF FOODS - Raw fruits and veggies contains tons of water. Eat plenty of these colorful veggies and fruits to get your nutrients and boost your water intake at the same time.
   
   
6. DON'T GUZZLE SPORTS DRINKS - Sports drink do contain electrolytes which need to be replaced after long bouts of exercise, like a full soccer game or running; but they also contain a ton of sugar and calories you don't need if you are taking a class of zumba or running. Those sugary carbs also impede the rate at which the drink leaves your tummy, which actually slows down their intended hydrating effect.

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