Stay hydrated and healthy
CEBU, Philippines – Plain water doesn't get the same popular attention as green tea, antioxidants, and the latest fad diets. Yet it plays a much more critical part in our daily lives and our bodies.
Our bodies are made up of about 60 percent water, and every body system depends on water. So water is important for healthy skin, hair, and nails, as well as controlling body temperature, heart rate, and blood pressure.
"It's definitely essential," says Jim White, registered dietitian and personal trainer in Virginia Beach, Va., and American Dietetic Association spokesman.
"What we're finding is so many people are [water] deficient," he notes. "We're seeing a huge decrease in athletic performance and fatigue that's caused by the lack of hydration."
You can stay fully hydrated throughout the day by drinking water and other fluids, as well as eating foods that are hydrating.
Fruits are an excellent source for water. Watermelon, for instance, is 90 percent water, so it ranks highest on the list. Oranges, grapefruit, and melons like cantaloupe and honeydew are also strong contenders.
Vegetables, though not as full of water as fruit, can also provide a nutrient-rich water source. Stick with celery, cucumbers, tomatoes, green peppers, and Romaine lettuce.
There are plenty of hidden sources of water in your diet, says White. If you want to tap into these foods, reach for oatmeal, yogurt, soup, and smoothies.
Besides guzzling water, milk is a top choice to re-fuel. Sodas, even the diet type, get a bad rap for lacking nutritional value, but they can still be hydrating. Juices and sports drinks are also hydrating - you can lower the sugar content by diluting them with water.
Coffee and tea also count in your tally. Many used to believe that they were dehydrating, but that myth has been debunked. The diuretic effect does not offset hydration.
Alcohol is a huge dehydrator, says White. You should try to limit your intake, but if you are going to raise a glass, aim for at least a one-to-one ratio with water.
If you don't like the taste of plain water, White suggests adding lemon to it. Or test out your own concoction, like sparkling water with raspberries with a sprig of mint.
Parents should make sure that children and teens are getting adequate hydration throughout the day. The American Academy of Pediatrics (AAP) recommends that children drink plenty of fluids before starting any exercise and continue to drink during physical activity.
During exercise, the AAP suggests drinking about three to eight ounces of water every 20 minutes for children nine to12 years old and about 34 to 50 ounces per hour for adolescent boys and girls.
Athletes need to take precautions to avoid dehydration. White recommends drinking 16 ounces one hour prior to exercise, four to eight ounces every 15 minutes during exercise, and another 16 ounces an hour after exercise. The amounts can vary depending on your personal response, heat index, and the type of activity.
How can you tell if you're getting enough fluids during the day? You can tell by checking your urine color and output. If you're urinating every two to four hours, the output is light-colored, and there's significant volume, then you're probably well-hydrated. But if you go from eight in the morning until four in the afternoon without peeing, then you're most likely dehydrated.
How can you tell if you're dehydrated? You might feel tired, cranky, moody, or get a headache. As the body gets dehydrated, the heart has to work harder to pump blood through the vessels.
To get a better handle on your hydration levels, White recommends keeping a water log. "Everyone tracks food. How often do we track our water intake?" he asks.
For techie types, there are free apps that pop up with water reminders throughout the day. Whatever method works best for you, drink up and stay well hydrated. - Reviewed by Laura J. Martin, MD
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