Fitness Facts: Hydration best practices – GCU Today

By Emily Orvos
Campus Registered Dietitian

Summer season is nearly right here, and you realize what meaning in Arizona – constant days of 100-degree temperatures and doing no matter we will to remain cool.

Most of us know the significance of staying hydrated throughout these intense desert summers, however what sensible steps can we take to make sure we’re on prime of our water consumption?

Each day beneficial water consumption

An excellent beginning place is to drink half your physique weight in ounces of water every day, although lively people may have extra. For a 150-pound particular person, this equates to 75 ounces of water per day, or simply shy of 2½ liters.

To hydrate successfully, unfold your water consumption all through the day. Chugging two bottles of water on the finish of the day to “catch up” isn’t doing all your physique any favors since your kidneys will excrete most water taken in massive doses.

For lively people, aiming for a further 24-32 ounces of water per hour throughout greater depth train (particularly should you’re sweating quite a bit) can guarantee you’re sustaining necessary facets of efficiency, reminiscent of focus, stability, focus and agility.

Dehydration not solely impacts train efficiency but in addition normal well being. For those who really feel dizzy, lightheaded, fatigued, have very darkish urine or have dry eyes and lips, you doubtless must drink extra water.

What about electrolytes?

Electrolytes are important minerals in your sweat. Sweat losses consist largely of sodium and chloride (which is why your sweat tastes salty), with smaller losses from potassium, magnesium and calcium.

Since salt is the primary part of sweat, you will need to exchange it if you’re sweating closely to keep up hydration stability.

Many business hydration merchandise, reminiscent of Liquid IV, Gatorade or Nuun, do an ideal job of offering the right dose of electrolytes for many who train outdoors and are producing numerous sweat. No must concern the sugar in these merchandise – it helps your physique facilitate transport of the electrolytes into your cells.

It’s necessary to notice that some hydration merchandise, reminiscent of Physique Armor or coconut water, comprise minimal quantities of sodium and are usually not enough for sustaining hydration stability. These merchandise boast excessive quantities of potassium, which is a vital nutrient however is misplaced in very minimal quantities in sweat.

That mentioned, electrolytes are usually not crucial for low-intensity exercise, quick durations of time outdoors or minimal sweat produced. Plain water is simply fantastic.

Suggestions for growing hydration

• Hold a water bottle or glass of water subsequent to you always. For those who see it, you’re extra more likely to drink it.
• Add lemon, cucumber, fruit, Crystal Gentle, MiO, and so forth. to your water to taste it should you don’t just like the style of plain water.
• Fruits and veggies are roughly 80% water. Embrace produce at every meal and snack to extend hydration.
• Begin early! Drink a glass of water earlier than your morning espresso or tea.
• Milk, 100% fruit juice, sports activities drinks, kombucha, and so forth. all rely towards your hydration purpose, as properly. Swap it up if you have to.
• Embrace water or one other beverage with every meal to make sure you are hydrating all through the day quite than unexpectedly.