Water often gets overlooked in favor of green tea, antioxidants, and the latest diet crazes. However, it plays a crucial role in our daily lives and bodies.
Our bodies are composed of about 60% water, and every system relies on it. Water is essential for healthy skin, hair, nails, and for regulating body temperature, heart rate, and blood pressure.
“It’s absolutely essential,” says Jim White, registered dietitian and personal trainer in Virginia Beach, Va., and American Dietetic Association spokesman.
“What we’re finding is so many people are deficient,” he notes. “We’re seeing a huge decrease in athletic performance and fatigue that’s caused by the lack of hydration.”
You can stay well hydrated throughout the day by drinking water and other fluids, as well as eating hydrating foods.
Fruits are an excellent source of water. Watermelon, for example, is 90% water. Oranges, grapefruit, cantaloupe, and honeydew are also great choices.
Vegetables, while not as water-filled as fruits, also provide a nutrient-rich water source. Choose celery, cucumbers, tomatoes, green peppers, and Romaine lettuce for a hydrating snack.
There are plenty of hidden sources of water in your diet, says White. If you want to tap into these foods, reach for oatmeal, yogurt, soup, and smoothies.
In addition to water, milk is a top choice to rehydrate. Juices and sports drinks are also hydrating – you can lower the sugar content by diluting them with water.
Coffee and tea also count in your tally. Many used to believe that they were dehydrating, but that myth has been debunked. The diuretic effect does not offset hydration.
Alcohol is a huge dehydrator, says White. You should try to limit your intake, but if you are going to raise a glass, aim for at least a one-to-one ratio with water.
If you don’t like the taste of plain water, White suggests adding lemon to it. Or test out your own concoction, like sparkling water with raspberries with a sprig of mint.
Parents should make sure that children and teens are getting adequate hydration throughout the day. The American Academy of Pediatrics recommends that children drink plenty of fluids before starting any exercise and continue to drink during physical activity.
During exercise, the AAP suggests drinking about 4-8 ounces of water every 20 minutes for children 9-12, and about 12-16 ounces every 20 minutes for adolescent boys and girls.
Athletes need to take precautions to avoid dehydration. White recommends drinking 16 ounces one hour prior to exercise, 4-8 ounces every 15 minutes during exercise, and another 16 ounces an hour after exercise. The amounts can vary depending on your personal response, heat index, and the type of activity.
“If you’re sweating, you’re losing water,” says Nancy Clark, MS, RD, sports dietitian in Chestnut Hill,
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