Hydration
By GRETCHEN FUDGE
Special to the Eagle

You don’t have to be exercising hard to end up dehydrated, which can lead to all sorts of problems.

While it’s a well-known fact that water makes up more than 60 per cent of our body weight, it’s not uncommon to feel the effects of dehydration - especially during the summer months. If drinking eight cups of water a day is not part of your daily routine, try these tips for getting into the water-drinking habit:

• You don’t necessarily need to drink eight cups of water per se each day. You can consume a variety of fluids and beverages to stay hydrated. Water, however, is a good choice because it’s refreshing and calorie- and sugar-free.

• Increase your water intake by consuming foods like cantaloupe and apples (85 per cent water), cottage cheese (80 per cent water), lettuce (95 per cent water), spinach (90 per cent water), and milk (88 per cent water). Vegetables, soups, stews and sauces are also a source of fluids.

• While fluids such as juices, coffee, tea, soft drinks and alcoholic beverages contribute water to our diet, consume them in moderation. Drink lots of water in between to offset some of the negative side effects of these fluids.

• Drinking alcohol can throw off your thirst mechanism. It takes eight ounces of water to purge the body of one ounce of alcohol so drink plenty of water during the same time that you are drinking alcohol.

• At your next restaurant meal, order a glass of water instead of a soft drink.

• Keep a pitcher of water in the fridge or at your desk as a reminder. Flavor the water with lemon slices for a thirst-quenching cooler.

• When you travel by plane, load up on extra water to combat the dry environment that makes you lose fluids and become fatigued.

• Trying to lose weight? Drink more water! Water has no calories and can stave off your hunger when you’ve got the munchies.

• Listen to your body. Thirst is the mechanism that helps the body replace fluids. If you are exercising in extreme heat, it’s important to drink water more or after exercise.

• Young children, however, have a poorly developed sense of thirst and often don’t think to take a drink. An irritable child on a hot day may be a sign of dehydration. Parents should make sure children drink plenty of fluids, especially when the weather is hot outside. Pack water bottles in lunch bags for school, camp or sports.

• When it’s hot and humid outside and especially when you’re physically active, you need to drink fluids regularly. Often you won’t feel thirsty until you are already dehydrated. So drink about one-half a cup (125 mL) of water every 15 to 20 minutes throughout the day and before, during and after physical activities.

A person’s body weight, and their activity level, determine the amount of water needed to maintain proper hydration.

As Temperatures Rise, So Does Your Body’s Need for Water

Here are a few tips and a quick reference guide if you find yourself outside and active during the summer.

• Bring a supply of bottled water with you when traveling.

• Drink extra bottled water in extreme
heat to keep body temperature low.

• Drink before you feel thirsty.