Three Cheers for Hydration!
When we are heating up, either from the weather or physical activity, or both, it’s a good idea to make sure we are hydrating. However, that often looks different for everyone. Here are a few easy tips to make sure you’re hydrating adequately.
Start with the Math. An easy formula to figure out a good starting goal is to multiply your weight in pounds by 0.5 to equal the number of ounces you should consume per day. For example: 150lb x 0.5= 75 ounces (or ~9 cups per day).
The Athlete. For this group of men and women (young and old), anyone that’s working out to the point of dripping sweat for extended periods of time, you are going to need the most fluid. Your pre-workout regimen should include 8-16oz of fluid 2-4 hrs prior to exercising with another 8-16oz during moderate exercise per hour. For high intensity workouts or workouts lasting longer than 2 hours, you’ll need electrolyte replacements that contain sodium (salt) and potassium. Think of your common sports drinks or electrolyte packets that can be added to water. This is of course IN ADDITION to what your daily fluid needs are.
The Elderly. This can be a little tricky depending on your medical history and what medications you are taking. Your goal, unless advised otherwise by your doctor, is still the same as the above calculation. Many elderly have a hard time reaching this goal, especially if they take a diuretic or “water pill” for fear of living in the bathroom or waking up throughout the night. Drinking small amounts throughout the day or eating high fluid content food such as melons, strawberries, cucumbers, zucchini, yogurt and soups also count towards that total goal and may help avoid frequent trips to the restroom. Adequate hydration also is the best way to avoid a UTI (urinary tract infection).
Sick Time. We’ve all experienced the dreaded stomach bug. In unfortunate times like these, because of the types of electrolyte losses, it may be wise (and help with continued nausea) to take an electrolyte replacement if your symptoms haven’t resolved after a few days or are severe from the get go. Anything beyond 3 days of uncontrolled nausea, vomiting, diarrhea, check in with your doctor or stop by your closest Urgent Care. Sometimes the only way to get properly hydrated after losses like these is via an IV.
A note on Sports Drinks. Not all sports drinks are created equal. Many contain high amounts of sugar (necessary to replace used up glucose stores of that semi-or professional athlete and not for our Bumble Bee soccer stars). Others may contain artificial sweeteners that may upset your stomach and there are some that contain caffeine which is not advised for kids under 12.
When in doubt, seek out a Registered Dietitian who will help you figure out your personalized hydration needs and how to meet them.
