Importance Of Hydration

As a trainer and athelete I put strong emphasis on the importance of staying hydrated, especially during the summer months. When a client comes to me with muscle cramping or fatige druing the workout my first question is did you eat today follow by, did you get in enough fluids. Nine times out of 10 it is a water issue. The classic excuss is I didn't have time to drink or I hate water. Well you don't just have to drink water to stay hydrated there are other options. Most of them are individualized and based on the persons lifestyle and exercise routine.   Below are a few ways to get fluids:

Drink. Drinking at least eight cups of water each day is a good rule of thumb, according to the American Dietetic Association. However, if you have any risk factors for dehydration, you should drink more. If you dislike plain water, try drinking a flavored water or adding a slice of lemon. Other fluids, such as juice and tea, can contribute to your fluid count, as well.

Eat foods with high water content. While drinking water is the best source of hydration, many foods contain water and can help replenish lost fluids. Choose foods like lettuce, watermelon, and broccoli. Soups, popsicles, and yogurt also have high water content.

Don't wait to drink. Make a conscious effort to drink enough on a regular basis and more often when you begin feeling ill, before you exercise, or before you go out into hot weather. Ensuring that you are well hydrated before you lose water can help reduce your risk for dehydration.

Avoid foods and drinks that may contribute to dehydration. Beverages with sugar and/or caffeine (such as fruit juice, soda, and coffee) may help to hydrate some, but they are not as effective as low-sugar or low/non-caffeine beverages.

Dehydration is cumulative, meaning the longer you go without fluids, the more dehydrated you will become. Although thirst is one way your body alerts you to drink more, other symptoms of dehydration include the following:

•A dry or sticky mouth
•Fatigue
•Irritability
•Dizziness, light headedness
•Nausea
•Headaches
•Constipation
•Dry skin
•Weight loss
•Dark yellow urine or a decrease in urination

So be smart this summer and make sure not to go to long without fluids and if you start to feel the symptoms below seek medical assistance.