How To Drink lots of fluids
Staying hydrated isn’t just important for when you work out. More than 75 percent of your body is made up of water even bone is more than 20 percent water. When you don’t drink enough water, your blood doesn’t flow properly, and your digestive tract doesn’t run smoothly. New research even suggests that drinking plenty of water can reduce the risk of breast, colon, and urinary tract cancers.
You’ve probably heard that you need to drink 8 glasses of water a day 9 to13 if you exercise. Here’s where that number comes from: You typically lose about 10 cups of water per day 2 cups to sweating and evaporation, 2 cups to breathing, and 6 cups to waste removal. You can replace up to 2 cups through the water in the foods you eat, but you have to make up the remaining 8 cups by drinking fluids, water being the best choice.
Recent research suggests that you need a much higher fluid intake, from 3 to 6 quarts per day (and because there are 4 cups in a quart, that’s 12 to 24 cups per day). The low end is if you’re eating lots of fruits and vegetables (and you are, aren’t you?), because those foods are high in fluids. The high end is if
you’re working out for many hours per day, in hot weather (which we, incidentally, don’t recommend). Your fluid intake can come from many sources, as outlined in the following list:
WATER:
Good old-fashioned water is far and away the best way to get your fluids. Water is critical for the proper functioning of your organs, so you want to get the majority of your fluids by drinking water. Keep a water bottle with you at all times: on your desk, in your purse, and in your car.
If you don’t like the taste of water, you may have substances in your water that create an off-taste. Note, however, that most bottled water is just a bottled version of whatever’s in your tap, so you need to decide whether it’s worth the extra expense. You can try filtering your water: Brita and other companies make low-cost filter systems that attach to your kitchen or bathroom faucet. If you’re still not thrilled with the taste of water, trying squeezing a slice of lemon into each glass.
Sports Beverages Drink lots of fluids:
Sports beverages include Gatorade, Powerade, Accelerade, and so on, and if you’ve never tried them, they’re actually quite palatable — most taste just like Kool-Aid. The advantage of a sports beverage over water is that it includes electrolytes like potassium, magnesium, calcium, and sodium that you lose as you sweat. Sports beverages can also keep you from getting a stomachache after exercising.
The disadvantage is that sports beverages are pretty high in calories, and if you get in the habit of thinking of sports beverages like water, you can easily gain weight. If you really feel you need to include a sports beverage after workouts, try to limit your daily intake of sports beverages to 12 ounces, just after you finish exercising.
Sports drinks are expensive if you buy them in individual bottles. To save money, buy the powdered version at your local grocery store. You simply mix the powder with water, and you pay less than one-tenth the price with the exact same flavor. You can dilute sports beverages in extra water to reduce calories and sugar content.
CARBONATED SODAS AND CARBONATED SPORTS DRINKS:
Carbonated beverages, including sugary sodas, add calories to your diet without adding any vitamins or other nutrients, and they don’t contain the electrolytes that sports beverages offer. One alternative is the new variety of carbonated flavored water. However, all carbonated beverages, even carbonated water, also contain phosphates, which can interfere with calcium absorption and may lead to bone-density problems. A treat now and then isn’t going to hurt you, though.
Juice Drink lots of fluid:
One-hundred-percent orange juice is rich in potassium, vitamin C, and other important vitamins. However, it’s high in calories and doesn’t really fill you up, so go easy on it. One small glass per day (6 to 8 ounces) is about all you need. You get a better bang for the buck by eating the whole fruit, so if you’re choosing between the fruit and the juice, go with the fruit it’s more filling than juice and provides additional nutrients. (vitamin C)
LOW-FAT OR NONFAT MILK
Two or three 8- to 12-ounce glasses of low-fat or fat-free milk are an excellent source of calcium, but you may not be able to stomach a glass of milk right after working out. If not, try drinking a glass of skim milk just before bed (warm it up in the microwave, if you like).
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In addition to helping you get much-needed calcium, milk has protein, which may help you fall asle quickly.READ MORE
Coffee And Tea Drink lots of fluids:
Coffee and tea are hot, tasty beverages, but a better choice is water. However, coffee and tea are fluids that count in your daily total of 8 cups, and if you look forward to your mug(s) of coffee or tea everyday, you don’t need to stop drinking it completely. Just limit the total number of mugs, because caffeine can have a dehydrating effect, negating some of the benefits of drinking the fluids in the first place.
Don’t rely on thirst to tell you when to drink. By the time your mouth feels parched, you’re already mildly dehydrated. Prevent dehydration by drinking all day long. Keep a water bottle at your desk, and always carry a bottle when you work out. See Chapter 26 for some innovative products that make drinking water more convenient. You know that you’re not drinking enough if your urine is dark and scanty rather than clear and plentiful. Keep in mind that vitamin supplements can make your urine dark or fluorescent yellow; in this case, volume is a better indicator.
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