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| Get in the Know about H2O! by: Laura Tarbell |
| Did you know… Most people walk around all day dehydrated without realizing it? Although we fool ourselves into thinking we are drinking enough the reality is – we aren’t. Other fluids like soda and juice may taste better and may quench thirst, but they are actually giving you excess calories and dehydrating you further. How much water should I drink a day? The minimal amount of water one should drink each day is 64 fluid ounces – almost two liters. If you’ve had caffeine, soda, or lost a lot of fluid by perspiring from an abundance of heat or exercise then you’ll need more than that to replace the fluids you’ve lost. If I’ve had soda to drink than why must I have more water? The water to sugar/salt/caffeine ratio in soda isn’t balanced enough to allow water to be absorbed into your system. In most cases these drinks are taking water away. By giving your body a diuretic like caffeine or excess sugar it takes water to process that through your system and is putting you in a more dehydrated state. |
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Did you know… Water is best when you are going to play in a sporting event? Gatorade or other sports drinks are best when water just won’t cut it. Like you’ve been playing in lots of heat for a long duration and you’ve lost a lot of salts and fluids from perspiration. When your body has lost a certain amount of these electrolytes than water might not be enough to keep you hydrated and a |
| sports drink comes in handy because it will help you retain some fluids in your body. But, if you drink a sports drink when you are already dehydrated and haven’t lost a lot of fluids than you might be dehydrating yourself further by consuming more salts. But sadly: There isn’t a concrete formula calculating the exact amount of fluid needed to replace water and electrolytes lost through sweating during exercise. The American College of Sports Medicine’s “Position Paper on the Prevention of Thermal Injuries during Distance running” recommends that participants in foot races be encouraged to drink 100-200 ML of water every 2-3 km of the race.*” *Approximately 3-6 ounces of water every 1-2 miles of the race. The fact is: If you are feeling thirsty than you are already dehydrated. Thirst is the first sign of dehydration, followed by a headache, nausea, dry mouth and skin, feeling dizzy or faint and so on. If dehydration isn’t taken care of by this point than a person may become very ill and need serious medical attention. Water has healing benefits! It helps get rid of: sluggishness, headaches, bloat, weight gain, and constipation. It creates thermal regulation and promotes better blood circulation. By being hydrated you will feel more alert and better focused in school. Good old fashioned H2O actually helps with fat loss and flushes out toxins from your system. Plus, it helps with dry skin and the lubrication of your joints! But water is so boring! If you get tired of water and don’t like the flavor. Try different types of spring water, herb teas, and citrus wedges to mix up the monotony. Otherwise, suck it up and drink it down. You’ll feel better, train better, concentrate better, and all the thanks to water. |