Hydration & Fluid Intake: 8 Ways To Help You Drink More Water...

Hydration & Fluid Intake:

8 Ways To Help You Drink More Water

Every system in your body depends on water to work properly. Adults and children should drink six to eight 8-ounce glasses of water a day. Children should drink half of their body weight in ounces (a 50 lb child would need 25 ounces of water) per day. This is a good rule to follow no matter what your age… if you weight 200 lbs, drink 100 ounces (12.5 glasses) of water a day.

To replace fluids lost through our daily activities, metabolism, and exercise, we need adequate fluid intake. The amount of fluid lost varies for each person because it depends on many factors including environmental temperature, humidity, and your ability to dissipate heat.

Studies have shown that when you are even just a little dehydrated, your energy level drops and so does your ability to focus. Your brain is 85% water and cannot function or focus properly without proper hydration.

I was putting together some information for my daughter’s high school dance team when I started thinking I should share it with all of you. I realized it doesn’t just pertain to dancers. Whether you have a child who is an athlete or you yourself work out on a regular basis or compete on a team, this information is for you too.

Drink water before, during and after your workout, dance class, or game. To help keep the electrolytes that you need for long workouts, eat foods like kiwis, bananas, and oranges. Sports drinks with high sugar content are not recommended because they can cause cramping. Do not choose drinks with chemical and artificial sweeteners.

Guidelines for Exercise – Fluid Replacement

Drink 8 to 16 ounces of fluid at least one hour before your workout
Drink 4 to 8 ounces of fluid every 10 to15 minutes during the workout
Drink 16 to 24 ounces during the 30 minutes after working out, even if you don’t feel thirsty

8 Ways to Help You Drink More Water

1. Always carry a water bottle with you. Drink water on the way to your destination and on your way home.

2. Set a goal to drink half your weight in ounces each day. Pre-fill some containers with that amount at the beginning of your day and try to finish it before you go to bed.

3. Ask your teachers if you can keep a bottle of water at your desk at school – or if you’re working, keep a water bottle on your desk instead of a cup of coffee.

4. Squeeze in lemon, lime, or orange juice to add a little flavor to your water.

5. When you’re hungry, start with a glass of water – we often confuse thirst for hunger.

6. Eat fruits and vegetables that contain a lot of water, such as watermelon, oranges, celery, and lettuce.

7. Put yourself on a schedule – drink one glass of water at the top of every hour throughout the day while you’re awake.

8. Don’t wait until you’re thirsty!

Water is necessary for every function in your body. Because we don’t get thirsty until we are already dehydrated, it’s important to remind yourself to get enough to drink throughout the day. At the hospital, we are always telling patients to “push the fluids!” I like to tell people to make sure they drink at least one glass of water every hour. Make a plan to stay hydrated before, during, and after a workout, game, or performance.