Follow your thirst and stay hydrated
[attach]2265[/attach]Headache. Dry mouth. Lightheaded. Achy. Thirsty.
You may be dehydrated.
“In summer, with the heat, we tend to perspire more,” said Nancy Bevilacqua, a registered dietitian. “If we do, we have to be more diligent about our fluid intake.”
Even as our thoughts turn to fall, it’s important to remember to stay hydrated.
In terms of overall hydration, men need about 3.7 litres where women need about 2.7 l.
“That’s overall fluids — water, milk, soups, coffee, teas are all included,” she said.
Wonderful water
Drinking water is your best choice for hydration, Bevilacqua said. Water makes up 60 to 70 percent of our body weight and has many functions in the body, Bevilacqua says. It flushes toxins out of vital organs, delivers nutrients to cells and cushions our joints and organs.
The eight-glasses-a-day rule is a misconception though, Bevilacqua says.
“There’s really no recommendation about that,” she said. “The rule of thumb is to get about half of your fluid intake from water.”
Follow your thirst
Most people who simply drink when they are thirsty are in pretty good shape, hydration-wise.
“In summer, if you perspire more, drink more, even when you are not thirsty,” Bevilacqua said. Make more of a conscious effort to drink some water. “If you are perspiring a lot or exercising, increase your intake.”
Bevilacqua recommends drinking two to three cups of water — that’s 400–600 millilitres — about two or three hours prior to exercising. About 15 minutes before beginning your workout, drink another half-cup to one and a half cups — 150-350 ml.
“It’s important also to stay hydrated during and afterward. If you are exercising vigourously, have 150-350 ml every 15 to 20 minutes.”
On really hot days, avoid exercising outside during the day. Instead, work out in the morning or evening.
Coffee? Tea? What’ll it be?
There’s quite a few options when it comes to beverages. But remember, water is best, Bevilacqua stressed.
Coffee and tea do contribute to overall fluid levels in the body — remember, men, you want about 3.7 l a day and women 2.7 l. But, caffeinated beverages should be limited to three or four a day. People sensitive to caffeine should have even less.
Sports drinks aren’t really necessary unless you’ve done intensive exercise for a prolonged period. “They replace electrolytes lost through sweating.”
Popsicles and freezies are fun for the kids and provide some fluid. But they have little nutritional value, Bevilacqua said. Instead, opt for drinks or foods that provide some nutrients while also quenching your thirst. Choose 100-percent fruit drinks, milk, chocolate milk or veggies and fruits, like watermelon.
Alcohol is not a good way to quench thirst. “Besides all the negative effects of alcohol, it is in fact a diuretic, meaning it dehydrates you and therefore would not be a wise option.”
But water’s boring…
For those people — adults or kids — who pass on water because they don’t like the taste, Bevilacqua suggests sprucing things up a little.
“Add a wedge of lemon or lime. Or a dash of fruit juice for the flavour. If you already drink a lot of fruit juice, dilute it with water to reduce the amount of natural sugars you are intaking.”
