Hydration EssentialsSummertime is here, and with all the hot, humid weather, we naturally think more about water. Water is essential to life as we know it. About two-thirds of the earth’s surface is covered by water. Our bodies are comprised of 55-60% water. More than half the water in our bodies is inside our cells. Water performs many vital functions in our bodies including: a) a medium in which the metabolic reactions occur, b) regulation of body temperature, c) transport of nutrients, hormones, waste products, d) aids in digestion (e.g. saliva, gastric juices), e) cushions brain, spinal
cord, and fetus, and f) lubricates joints. The maintenance of the proper water balance in the body is closely regulated; many parts of the body monitor it, such as the kidneys, heart, liver, and brain. Under comfortable, sedentary conditions, most adults should drink 8-10 cups of water a day for optimal health. Some of this water can come from juicy foods (e.g. watermelon, grapes) and non-caffeinated beverages. However, when in warmer temperatures and when exercising, the need to drink water greatly increases. Plain water is generally the best choice for hydration for most people, but if you are exercising heavily or your sweat has a high salt content (salt stains on your clothes), you would likely benefit from drinking a sports drink
containing electrolytes. It is wise to hydrate even before you feel thirsty. Here are some hydration guidelines from the American Council on Exercise: - Drink 17 to 20 ounces of water two hours before the start of exercise.
- Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
- Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.
Keep your body happy and hydrated this summer! Sources:
www.usgs.gov/water;
www.acefitness.org/ by Katherine Koudele, a certified group exercise instructor, leads the community exercise class that meets in the PMC Commons during the school year
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