It’s summertime, get hydrated

  • Published
  • By Lisa Webster, RD
  • HAWC Community dietitian
TRAVIS AIR FORCE BASE, Calif. --  It's a sultry summer day, you've had your work out for the day and your body is begging for water. So which choice do you make - water or an electrolyte replacement drink?

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. Water regulates body temperatures, eliminates toxins, carries nutrients and oxygen to the cells and provides a moist environment for body tissues and joints. However, an appropriate water and electrolyte balance is critical for the function of all body systems.

You could reach for the water bottle you brought from home full of tap water, buy a bottle of designer water or stop at the vending machine to get a sports drink. But why not opt for a great slice of watermelon? It's sweet, succulent, the color of the sunset and 97 percent pure water.

Remember that it's not just the heat that drives our thirst. Women need about 9 cups of fluid daily and men require about 12 cups just to replace what's naturally lost to perspiration and exhalation. If you make the right choices you can get a liter or more of water from what you eat each day.

Eating water-dense vegetables such as cucumbers, jicama, beets, carrots or celery with a meal or snack is one of the easiest ways to improve your hydration.

As more fruits and vegetables come into season with the warm summer months, you will find that grocery stores and farmers markets are piled high with cucumbers (97 percent water), tomatoes and zucchini (95 percent), eggplant (92 percent) and peaches (87 percent).

Some relatively dry ingredients are also a good source of fluid. These are the foods that act like sponges as they cook, such as beans, grains and pasta. A cup of red kidney beans is 77 percent water - that's more than 3/4 cup of water - while 1 cup of couscous supplies 1/2 cup of water.

Surprisingly, baked goods are also part liquid. One slice of whole-wheat bread is about one-third water and a tortilla somewhat more. A roasted chicken breast is 65 percent water, baked salmon totals 62 percent and cheeses like blue and cheddar are about 40 percent water.

Sports drinks can help to replace electrolytes lost during high intensity exercise exceeding 45 to 60 minutes. Rehydration occurs faster in the presence of sodium, whether this is provided in a sports drink or from food. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium can benefit from sports drinks in addition to water and need to ensure that their diet contains adequate sodium from food.

Ultimately, the goal for regular exercisers is to maintain a constant supply of water in the body to optimize their performance. In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

For more information, please stop in at the Health and Wellness Center or call 424-4292.

Tips to prevent dehydration

To prevent dehydration, exercisers must drink before, during and after the workout. Follow these tips to stay adequately hydrated during the Critical Days of Summer:

· Drink 17 to 20 ounces of water two to three hours before the start of exercise.

· Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.

· Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.

· Drink an additional 8 ounces of fluid within 30 minutes after exercising.

· Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.