Life Body Core Holiday Weekly Tips

Are you drinking enough water?

Most Americans are not drinking enough. Without this vital foundation, most other efforts to stay healthy may just fall short!

Quote: “We never know the worth of water till the well is dry.” – Thomas Fuller, MD, 1732

Water – Week 1

Are you drinking enough water? Often we mistake thirst as hunger. 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.

Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste.

Hydration Quiz:

1. How much water should the daily person drink each day?

  1. 2.5 Liters
  2. 80 oz
  3. 10 glasses of water
  4. Half your body weight in OZ
  5. All of the above are good estimates (32oz/liter x 2.5Liter = 80oz = 10 glasses of water)

2. What types of foods can best help with your daily water intake?

  1. Protein
  2. Grains
  3. Fruits and Veggies

3. Dehydration leads to: (choose all that apply)

  1. Muscle fatigue
  2. Loss of coordination
  3. Headaches
  4. Hindrance of athletic performance
  5. Lack of energy
  6. Muscle crams
  7. Dry sticky mouth
  8. Sleepiness or tiredness
  9. Dry Skin
  10. Constipation
  11. Dizziness or lightheadedness
  12. Thirst
  13. Decreased urine output

4. What types of food/activity/beverages can dehydrate you?

  1. Exercising during the middle of the day when it is hot out.
  2. Jacuzzi
  3. Coffee
  4. Caffeine

5. If I am properly hydrated, my urine should be:

  1. Bright yellow
  2. Pale yellow
  3. Dark Yellow

6. True or False: Coconut water can be a helpful way to rehydrate after exercise?

Tips to Stay Hydrated:

  1. Carry a water bottle with you everyday.
  2. Drink water during your workouts. Take 4-5 gulps every 15 min to stay on track.
  3. Add flavor to your water to make it more exciting. Fresh fruits, lemons, berries, mint, soda water, cucumber, etc.
  4. Download an app for your phone to help remind you and track. Water your body is a good for iphone and android.

Answers: 1e but d is the BEST 2c 3a-m 4a-d 5b 6true*

6.* Not to be confused with coconut milk, which is made from coconut’s white flesh and is full of fat and calories, coconut water is the clear liquid at the fruit’s center.

  • This water is low in calories (about 60 calories per 12-oz serving),
  • High in potassium (more than the 450mg in a banana and about the amount of 15 servings of a sports drink),
  • Contains modest amounts of other important electrolytes including sodium, magnesium, potassium and phosphorus.
  • It is free of added sugars, cholesterol and fat.
  • May be good for athletes engaging in short- to moderate-duration activities.
  • Potassium loss from 1 – 2 hours of exercise can typically be replaced with the potassium-equivalent of a banana (or a small glass of coconut water).

Long-distance endurance activities in which sodium sweat losses can be significant (and more so than potassium losses) may be better off with a higher-sodium sports drink, or should supplement coconut water with a salty snack to help prevent hyponatremia (low blood levels of sodium).

Also, during long-distance activities, ideally one would consume about 30 to 60 grams of an easily digestible carbohydrate per hour of exercise to keep a constant stream of blood glucose available to fuel the exercise bout.