Good, Good, Good, Good Hydration: Goals and Tips from Ritch's Pharmacy
Mountain Brook, AL (PRWEB) July 31, 2013 -- Drinking plenty of water is important for everyone. Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health. We like to remind our patients that maintaining a healthy level of hydration by drinking water helps weight control, mental performance, and increases energy.
There are different recommendations for water intake each day. Most people have been told they should be drinking 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. According to the Mayo Foundation for Medical Education and Research, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.”
Some people are at higher risk of dehydration, including those who get a lot of exercise, have certain medical conditions, are sick, or are not able to get enough fluids during the course of the day. Older adults are also at higher risk. As you age, your brain may be unable to sense dehydration and send the signals for thirst.
If you are concerned that you may not be drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated.
For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful because it contains carbohydrates that can prevent low blood sugar. A sports drink can also help replace electrolytes if you have a fever, have been vomiting or have had diarrhea.
Choose sports drinks wisely, as they are often high in calories from sugar and may contain high levels of sodium. Also check the serving size. One bottle may contain several servings. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.
Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants (for example, guarana or taurine) that your body doesn't need. Most of these drinks are also high in sugar. Many experts recommend that kids and teens should not have energy drinks.
Tips for staying hydrated
• Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
• If plain water doesn’t interest you, try adding a slice of lemon or lime or drop a few berries in your drink.
• If you’re going to be exercising, make sure you drink water before, during and after your workout.
• Start and end your day with a glass of water.
• When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
• Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.
• Drink water when you go to a restaurant. Not only does it keep you hydrated, but it’s free!
Sources:
Mayo Foundation for Medical Education and Research. Water: How much should you drink every day? Accessed January 11, 2010
Rebecca Sorrell, Ritch's Pharmacy, http://www.ritchspharmacy.com, +1 205-871-1141, [email protected]
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