Staying properly hydrated is important for everyone, but because athletes are particularly prone to dehydration, I thought it would be important to share some tips on staying hydrated. Not only is staying hydrated important for your overall health (water flushes out toxins and carries nutrients to cells as well as performs several other vital tasks) but according to a source on the runner’s world website dehydration can significantly lower an athlete's performance. It is recommended by the
that women drink approximately 2.2 liters (9 cups) and that men drink 3 liters (13 cups) (there was not explanation for the gender difference). Institute of Medicine
*If you are exercising it is likely that you should consume more water, and the American Council on Fitness had suggested that those doing moderate to high intensity work outs should drink:
17-20 ounces of water 2/3 hours before you start exercising
8 ounces of water 20/30 minutes before exercise
7/10 ounces of water for every 10/20 minutes of exercise
8 more ounces of water 30 minutes after exercise
Tips on Staying Hydrated:
*Keep a reusable water bottle with you, this will encourage you to drink water through out the day. If you purchase a plastic water bottle try to buy one that is BPA free.
*Add a slice of lemon or lime to flavor water naturally
*Try to create a schedule to help getting in the habit of drinking more water.
*To keep your water cold try filling it up half way, freezing it, and then toping it of with water (cooler drinks also help keep body temperatures down).
*Alcohol and caffeine are both linked to an increase of fluid loss, if you are planning to exercise the morning after consuming either of these, remember to drink plenty of water before your exercise routine.