Hydration

Now that the warmer months are approaching, it is vital to be conscious of your water level intake.  While it is important year round to keep your body well hydrated it is even more important once the temperatures begin to rise and your body increases sweating.

There are many benefits to staying properly hydrated throughout your day.  The following are just some health benefits to drinking water daily:  Improvement in skin, bones, teeth, digestive system, joints, mind; reduction in fatigue; reduction in fluid retention; building muscle and improving muscle tone.  Improper hydration can result in muscle cramping, decreased strength and reduced endurance, which in turn can negatively effect your performance.  By the time you are thirsty, you're body is already dehydrated.  Once dehydrated, your endurance and strength drops and its can last several days following.  Rather than waiting until thirsty be sure to drink water at regular intervals throughout the day.  

Recommended daily amounts of water are typically higher for an active adult.  There is a way to calculate the amount of water you should be drinking daily.  
1.  Your weight:  The amount one needs to drink depends on their weight; the more they weigh the more water their body needs.  
2.  Multiply by (67%):  to determine your daily requirement.  Multiply your weight in pounds by 0.67 to determine the number of ounces of water you should drink.  Ex. If you weigh 175lbs you would multiply by 0.67 to get 117 oz. of water daily.
3.  Activity level:  Adjust your number based on how frequently you work out since you release water when you sweat.  You should add 12 oz. of water for every 30 minutes of time you work out.    So if you work out 45 minutes daily you would add 18 oz. of water to your daily intake.  

In closing, if I can offer any wisdom, steer clear of the colorful, sugar filled sports drinks and stick with the clear beverage that works best - good old H2O.

By the lovely Christy Gasstrom