Meeting Your Hydration Needs

With the warmer months fast approaching, it is essential that we stay properly hydrated. If you find yourself thirsty, you may already be dehydrated. Dehydration symptoms include urine that is dark yellow like the color of apple juice and scanty (a red flag for having a concentrated level of toxins in the body). However, certain vitamin supplements cause urine to be dark; in that case, volume is a better indicator. Some other symptoms of dehydration include headaches, tiredness, and dizziness.

According to the Institute of Medicine of the National Academy of Science, total daily water adequate intake is suggested as follows for children and adolescents:

Children
1-3 years old: 5.5 cups
4-8 years old: 7.5 cups

Adolescents
9-13 years: 9-10.5 cups
14-18 years: 10-14 cups

Adults that are not active need between 3-8 cups of fluid a day and active adults need 8 cups or more a day.

Fluid and Exercise
When exercising in a moderate climate, you lose about a 1-2 quarts or 4-8 cups (2-4 pounds) of fluids per hour of exercise, depending upon your size and sweat rate. If exercise is more intense and the environment is more extreme, fluid losses will be greater. Therefore, a 150-pound person can easily lose 2 percent of his/her body weight in fluid (about 3 pounds) within an hour.

Use the following table as a general fluid guideline to help minimize fluid loss during exercise:

Exercise
Fluid Needs
2 hours before
2-3 cups
15 minutes before
1-2 cups
Every 15-20 minutes during
1 cup (i.e. 4-6 gulps)
After
Until urine is pale
Daily
Enough to use the bathroom every 2-4 hours
When exercising, plain water is fine for the first 60 minutes, but after the first hour, it is best to choose a glucose-electrolyte solution mixed with water (i.e. sports drink) such as Powerade. These types of beverages help prevent dehydration and cramping, keep energy levels high, and improve performance. When choosing a sports drink, choose one that is 4-8% carbohydrate or 40-80 calories per 8 oz with 100-170 mg sodium. Beverages with a higher carbohydrate content (i.e. soda and fruit juice) are too concentrated and therefore delay absorption and can also lead to gastrointestinal problems.
As for post exercise fuel and hydration, 1% low-fat chocolate milk is one of the best recovery foods out there according to the results of a small, randomized trial reported in the February 2006 issue of the International Journal of Sport Nutrition and Exercise Metabolism. Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts.
Hydration from other foods and beverages besides water
80% of our total daily fluid intake comes from beverages while the remaining 20% comes from foods with a high water content including fruits, vegetables, soups, and popsicles. Some fruits and veggies with the highest water content include strawberries, watermelon, grapefruit, cucumbers, lettuce, celery, and tomatoes.

Three Tips on Optimal Hydration
1) Carry a water bottle with you at all times, especially for on the go hydration
2) Choose foods with a high water content like fruits, veggies, and low-fat milk and yogurt that are also nutrient-rich
3) Monitor your urine (odor, volume and color) and frequency of needing to use the restroom