Hydration

www.fiture.co Whether you exercise or not, water is essential for proper organ, cell, and tissue function. Water helps regulate body temperature, increase joint motion, and remove body waste. The generally recommended daily intake of water is six to eight 8-oz glasses, but some people can get by on less while others need more. Healthy people should drink when they are thirsty. Older people, people with certain health conditions, those who are sick, and those who exercise frequently need to drink more water. In addition, if you are pregnant or breastfeeding, outside a lot during hot weather or trying to lose weight, push the fluids. Listen to your body. It knows what it needs. Signs of Dehydration Your body loses water through breathing, going to the bathroom, and sweating. When you vomit, have diarrhea or a fever, you also experience significant fluid loss. It's important to avoid dehydration during these times--actually, all the time. Symptoms of dehydration are dry mouth, extreme thirst, tiredness, headache, reduced or darker urine, no tears when you cry, confusion, and dizziness. Avoid dehydration by drinking water regularly. Water and Exercise For extended exercise, it's best to drink water during the exercise and several glasses afterwards. If you're involved in vigorous exercise, such as basketball or running, drink water before, during and after the activity. Try to drink before you become thirsty to avoid dehydration. Ways to Increase Water Intake If you know you aren't drinking enough water, there are ways to help boost your intake. Carry water with your wherever you go. Water bottles are handy for this. Drink water rather than soda-pop or other sugary drinks to aid both hydration and weight control. Tank up on water while eating out. It's cheaper and better for you. If you aren't a water fan, try adding some lemon to it to increase the appeal. Considerations Older people have a harder time noticing when they are dehydrated because their brains lose the ability to sense it and trigger thirst. When you're outside for an extended period of time in the heat, drink more fluids. If you have certain health conditions such as kidney disease, kidney stones, and bladder infections, you may have to restrict your water intake. Discuss specific water needs with your physician. You may also consult a registered dietician or one of our Elite certified personal trainers for more information.