Ten Tips for Proper Hydration

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Ten Tips for Proper Hydration

 

The Nutrition Information Center at The Rockefeller University offers the

following tips for maintaining proper hydration:

 

Drink

at least eight 8-ounce servings of water each day. The more active you are, the more

water you need to replenish lost fluids.

 

 

Don’t

wait until you’re thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more

cups of your total body water composition.

 

 

Drink

plenty of water throughout the day. Convenience is a must, so carry a bottle of

water with you as you commute to work, run errands or enjoy a day at the

beach. While at work, keep a bottle of water on your desk, or visit the

office water cooler and take a water break rather than a coffee break.

 

 

Don’t

substitute beverages with alcohol or caffeine for water. Caffeine and alcohol act as diuretic

beverages and can cause you to lose water through increased urination.

 

 

Once

you start exercising, drink water throughout your workout. Keep a bottle of water with you and

take frequent water breaks.

 

 

Don’t

underestimate the amount of fluids lost from perspiration. Following a workout, you need to

drink two cups of water for each pound lost.

 

 

Start

and end your day with water. Your body loses water while you sleep, so drink

a serving before bed and again when you wake up.

 

 

Common

colds and the flu frequently lead to dehydration. Keep a large bottle of water next

to your bed so you can sip it throughout the day without having to get up.

 

 

 

Cool

water – not carbonated beverages or sports drinks

– is the best fluid for keeping hydrated when it’s warm

outside. Cool water is absorbed much more quickly than warm

fluids and may help to cool off your overheated body. If you’re

going to be away from home or outdoors, make sure you keep a bottle of

water close by.

 

 

Make

sure your children drink enough water. Children need water to balance their intake of

other beverages – especially during activities. Packing bottled

water in a child’s lunch instead of juice or regular soda can also

help prevent childhood obesity.

 

Source: Nutrition Information Center at The Rockefeller University

 

 

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