The weather is warming in Texas and it is time to think fluid! Hydration is extremely paramount to maintaining health. Sixty percent of total body weight is water and one hundred percent of your body’s metabolic reactions use water. So you want to lose weight? Drink water. You want to perform better in sports/activity? Drink water. Do you want to keep cool? Drink water. Dehydration occurs when a person is not taking in enough fluid to maintain regular bodily functions. If you are active, outside in the warm weather, if you are ill, pregnant, live or visit places with higher altitudes, or naturally sweat more, your needs are much higher. So what are your needs and what types will keep you hydrated?

An easy way to figure out how much water you need is to divide your body weight in pounds by half. That is how many ounces you need per day. So for example, if you weighed 200 pounds, you would need 100 ounces to maintain hydration. There are medical related instances when you would need less or more, but if you are a healthy adult this is a good starting point. In general, if you have increased needs, an extra 1.5-2.5 cups will keep you hydrated. If you have increased needs related to intense exercise or excessive sweat loss, you need to add 24 ounces of fluid for every pound lost.  So for example, if I were running a marathon, and I weighed 150 before the race and 148 after the race, I would need to replace with 48 ounces of fluid.

 If you exercise over an hour or are involved in intense exercise, out in the heat for prolonged periods of time, or are excessively sweating, you may need enhanced water to maintain fluid balance and replace electrolyte losses. Depending on your goals and the type of exercise will also depend on the type of replacement, but in general electrolyte tabs, sports drinks, and diluted or reduced calorie juices can do the trick. And hydration should start before physical activity with at least 16 ounces of water or an enhanced sports drink. You should also be sipping on fluid throughout the workout to enhance performance and decrease the risk of dehydration.

Dehydration is a serious condition that can result in death if left untreated. Some signs of mild dehydration include dry mouth, dry skin, headaches, and tiredness. Severe and the most serious cases of dehydration can result in hallucinations, unconsciousness, low blood pressure, and rapid heart rate. I always address this topic with all clients because it is so important to know, regardless of your goals. And being hydrated doesn’t always mean drinking a bunch of water (you plain water haters out there, listen up!).

There are plenty of ways to get fluid in by NOT drinking plain water:

• Sugar-free jello
• Sugar-free popsicles
• Low sodium broth soups
• Hot teas and coffee (preferably without calorie laden additives)
• Fruit or vegetable infused waters (think strawberries with cucumber, lime, and mint)
• Shaved ice with blended low-calorie fruit juice or a sugar-free flavor

There are also tons of fruits and non-starchy vegetables like watermelon, tomato, broccoli, celery, and berries that contain around 90 percent water. Even products like milk, yogurts, and cottage cheese contain 60 percent-80 percent water. Always carry something with you to keep you hydrated. This will also serve as a reminder to keep from dehydration.

So water haters rejoice and fluid thinkers unite! Let us keep hydrated as these warmer weathers are upon us. Always remember what your fluid goals are and what it looks like when you have increased fluid needs. Use electrolyte replacements when needed and alternatives water sources when you get tired of the drinking plain water. Keep hydrated and your body will thank you! Need more? Contact us.