Water is an essential nutrient necessary for life. Water accounts for approximately 60% to 70% of our total body weight (I was amazed when I learned that for the first time). Recommendations for daily water consumption for "healthy adults" is 91 ounces for women and 125 ounces for men. It is recommended that you consume around 16-20 ounces 2 hours prior to exercise to hydrate yourself. During your exercise/activity consume a few ounces every 20 minutes. You will know what consumption amount feels right to you, no two people are alike so a certain amount may be okay for one but not for another.
After exercise you will definitely have to replace the lost fluids. Approximately 16-20 fluid ounces for each pound of body weight lost.
Don't go crazy trying to measure and weigh yourself to see exactly the right amount. Just keep yourself sufficiently hydrated all day long. Your body functions properly with the right hydration. And on a side note "alcohol" is not considered a hydrating fluid.
With that I wish you all a Happy Cinco de Mayo! Remember you can enjoy yourself (everything in moderation). If you over-do it tonight you can always fall back into a healthy pattern again tomorrow!
We can never have too many reminders about Hydration. I keep a quart size Nalgene on my desk at work and try to empty it twice over the course of the work day. My current mission is to get my kids to hydrate before sports - WELL in advance. Trying to form good habits before the weather gets really hot.
ReplyDeleteJill that's a great habit to get into. If water is right in front of us all the time then we remember to sip before we actually feel thirsty. Just a fact, if you begin feeling thirsty that is the first sign of slight dehydration. And as you said especially when the weather is hot and you perspire we lose even more fluids throughout the day.
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