Hydration Season ( Getting Sweaty Now !!)

As the sneaky warm pre-spring days come many of us that have been active begin to really sweat and with that we need to focus more on drinking enough water and remaining hydrated. Hydration is a year round sport- even though we aren’t sweating we are losing fluid as we are active daily, but it is much more apparent and important when we drip with sweat as the warm –hot weather approaches.

The recommended daily two quarts (8 cups) water can come from many drinks but water is the best source since it is free of calories, sugar, coloring, caffeine and alcohol. Studies have shown that maintaining proper hydration (64 ounces is just a starting point) is helpful for the immune system, skin, digestion and many other health issues.

If you have an illness that is causing coughing, sneezing, nausea, diarrhea or sweating, you will need to increase fluid intake to make up for the extra loss. Added water also helps in recovery from many ailments.

Extra fluid is needed in hot weather and when you exercise. In temperate weather we need plenty of water but as the thermometer rises we need to increase our intake.
Time Water needs
15 minutes 1 cup
30 minutes 2 cup (16oz/pint)
60 minutes 4 cups (quart/liter)

These are just starting points- pay attention to your body and adjust accordingly.

Another tool is to weigh yourself before and after sweating- 1 pound of weight loss should be replaced with a pint of water.

Remember to eat properly after sweaty workouts to replace the important minerals as you replace the fluids.

Sports drinks with electrolytes as well as electrolyte supplements (modern version of the old school salt tablets) can be beneficial along with a proper balanced diet. The key electrolytes can be found in many of the foods we eat.

The electrolytes to focus on : sodium, potassium, calcium, chlorine, magnesium, and Bicarbonate. Include foods that have these important minerals in your diet- greens, broccoli, cabbage, whole grains, fruits.

* Start hydrating early. Drink 1-2 cups of water when you first get up in the morning. Like Chicago voting- Drink early and Drink Often.
* Keep a water bottle with you all day long. Carry a 1 or 2 Quart/Liter bottle- Empty it !
* Drink 1-2 cups of water- 30 minutes before exercise.
* Drink 1 cup of fluid every 15 minutes of exercise.
* Replenish lost fluids (2 cups of fluid for every pound lost during exercise).
* Keep drinking even after your thirst is quenched.
* Water OR Sport Drinks – sports drinks may be a good option for longer bouts of exercise because they contain valuable electrolytes.

Drinking water at every opportunity can cause serious problems, such as hyponatremia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function. Eating properly and appropriate supplementation can pr3vent this problem.