News Article :Ask the trainer
HUDSON —
I have read varying statistics on proper hydration. Do we really
need eight glasses of water every day? What about electrolyte drinks for
sports? Are they necessary?
I, too, have read varying suggestions for adequate hydration. I think it is safe to say that most of us are not properly hydrated, so eight glasses of water is a good healthy start. But, many nutritionists point out that fruits, vegetables and other liquids (as long as they do not contain dehydrating caffeine) do count towards your body’s need for adequate hydration. So, if you do not take in adequate fruits, veggies or other liquids, or drink a lot of caffeinated beverages, stock up on water!
Proper hydration is fundamental for every working system in the body. Your body is 60-70 percent water, so even minor dehydration can cause problems such as feelings of hunger, fatigue, poor concentration, tired muscles and slow digestion. Your skin is also one of the major “organs” to show dehydration, so if your skin is dry, wrinkly or non-elastic, drink more water.
Here in the Northeast, dehydration can be a problem in both the winter and summer, although we tend to most concern ourselves with the heat. A general rule of thumb during hot, humid weather is to drink water before, during and after a workout. It is possible to lose upwards of 32 ounces or more of water from your body during heavy workouts. You must drink fluids to replace this loss, or serious illness can occur, including heat stroke and organ failure. Drink 8-16 ounces of water a half-hour prior to the workout, and an additional 8 ounces of water at least every half-hour thereafter.
“Seniors,” or the elderly, especially seem to have a difficult time accepting that they need to take in more water. And yet, they are the most susceptible population to dehydration (next to infants). Perhaps they are afraid of having to use the bathroom too much? Or, perhaps it is that they did not grow up with a water bottle in every cup holder – but science is on our side. Our bodies naturally dehydrate as we age, so water is important for mental acuity, healthy skin and a strong musculoskeletal system in seniors.
As far as electrolyte drinks, or “sports” drinks, if your workouts are less than one hour, water is fine. If your workouts are intense and approach 90 minutes or more, then you may need an electrolyte beverage. There are many on the market – and it does not have to be anything fancy – even diluted fruit juice will work. I also recommend diluting the electrolyte beverages in half, or you can try the new reduced sugar drinks.
Lastly, remember that if you are thirsty, you are already dehydrated. Don’t wait to be thirsty to drink water. Stay ahead of your hydration, especially if you engage in vigorous sports or exercise.
Kathy Ekdahl, CSCS, is an ACE Certified Personal Trainer, TPI Certified Golf Fitness Instructor and owner of Personal Best Personal Training in Hudson. For more information, visit personalbestpersonaltraining.com.
I, too, have read varying suggestions for adequate hydration. I think it is safe to say that most of us are not properly hydrated, so eight glasses of water is a good healthy start. But, many nutritionists point out that fruits, vegetables and other liquids (as long as they do not contain dehydrating caffeine) do count towards your body’s need for adequate hydration. So, if you do not take in adequate fruits, veggies or other liquids, or drink a lot of caffeinated beverages, stock up on water!
Proper hydration is fundamental for every working system in the body. Your body is 60-70 percent water, so even minor dehydration can cause problems such as feelings of hunger, fatigue, poor concentration, tired muscles and slow digestion. Your skin is also one of the major “organs” to show dehydration, so if your skin is dry, wrinkly or non-elastic, drink more water.
Here in the Northeast, dehydration can be a problem in both the winter and summer, although we tend to most concern ourselves with the heat. A general rule of thumb during hot, humid weather is to drink water before, during and after a workout. It is possible to lose upwards of 32 ounces or more of water from your body during heavy workouts. You must drink fluids to replace this loss, or serious illness can occur, including heat stroke and organ failure. Drink 8-16 ounces of water a half-hour prior to the workout, and an additional 8 ounces of water at least every half-hour thereafter.
“Seniors,” or the elderly, especially seem to have a difficult time accepting that they need to take in more water. And yet, they are the most susceptible population to dehydration (next to infants). Perhaps they are afraid of having to use the bathroom too much? Or, perhaps it is that they did not grow up with a water bottle in every cup holder – but science is on our side. Our bodies naturally dehydrate as we age, so water is important for mental acuity, healthy skin and a strong musculoskeletal system in seniors.
As far as electrolyte drinks, or “sports” drinks, if your workouts are less than one hour, water is fine. If your workouts are intense and approach 90 minutes or more, then you may need an electrolyte beverage. There are many on the market – and it does not have to be anything fancy – even diluted fruit juice will work. I also recommend diluting the electrolyte beverages in half, or you can try the new reduced sugar drinks.
Lastly, remember that if you are thirsty, you are already dehydrated. Don’t wait to be thirsty to drink water. Stay ahead of your hydration, especially if you engage in vigorous sports or exercise.
Kathy Ekdahl, CSCS, is an ACE Certified Personal Trainer, TPI Certified Golf Fitness Instructor and owner of Personal Best Personal Training in Hudson. For more information, visit personalbestpersonaltraining.com.
Hydration Education Foundation is organized as a 501(c) 3 nonprofit tax-exempt organization to help prevent childhood obesity, diabetes, dehydration and dental disease by replacing sugar drinks with gulping clean water. We are an IRS approved Public Charity. Please consider making a tax-deductible contribution to support us helping kids.
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