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Hydration recommendations hold water
From:http://www.news-press.com/article/20121204/HEALTH/312040008/Hydration-recommendations-hold-waterFor years, we heard health people urge, “Drink eight 8-ounce glasses of water a day.” That always seemed like a lot of water.
And it’s still true, kind of. The Institute of Medicine — an independent, nonprofit organization founded in 1970 as part of the National Academies, which dates to the late 1800s — admits in published materials that the “8 by 8” rule of eight, eight glasses, 8 ounces a day of water isn’t supported by hard evidence, but it’s easy to remember and drives home the idea that hydration is critical for good health.
Further, “water” can include all fluids.
In fact, what you eat can provide a portion of what the body needs. Food actually provides about 20 percent of your water intake. Fruits and vegetables, particularly watermelon and tomatoes, are 90 percent water anyway.
Beverages such as milk and juice are also mostly water.
That said, the institute actually recommends that men drink 13 cups of fluid a day and women 9 cups.
How do you know that you’re getting enough? You should rarely feel thirsty and you should produce about a liter and a half of colorless or light yellow urine a day.
Hydration drinks
• Water: Tap water still does the trick. If you are exercising for longer than an hour, you can drink fruit juice diluted with water. Water is still the cheapest, best and most plentiful source of staying hydrated.• Gatorade: Drinks such as Gatorade, Powerade and All Sport can supply an energy boost, rapidly replace spent carbs and electrolytes and increase the glucose in your blood for runs and workouts longer than a half hour. Choose the right drink for you by reading the label: Ideally, the drink will provide about 14 grams of carbs, 28 milligrams of potassium and 100 milligrams of sodium per 8-ounce serving. Worried about added calories? Dilute with water or pour it into a vacuum bottle packed with ice.
• Fitness waters: Fluids such as Propel fall between sports drinks and plain water. They have fewer calories and electrolytes than sports drinks but offer more taste than water.
• Designer bottled water: Many of these are advertised as being enhanced with vitamins, oxygen and glucose. But the FDA does not require proof for these claims, so think of them as simple hydration options and nothing else.
• Energy drinks: Caffeine and sugar can boost performance, but the sugar here is so high that it is not a good idea during exercise. Stimulants in these drinks can increase your blood pressure and make you feel shaky.
— WebMd.com, menshealth.com
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