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Water – the Forgotten Nutrient
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Water - the Forgotten Nutrient
After oxygen, water is the second most important intake for human life, here are some tips in consuming optimum amounts.
By Joshh Rager
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"Fluid replacement is vital for prevention of dehydration in anyone participating in moderate to intense exercise…"
On October 27, 2007, over 250 people were hospitalized for heat-related ailments in one city alone. Granted, these people were running over 26 miles at the Chicago Marathon, but this is one glaring example of the importance of water and why keeping properly hydrated is imperative during the hot and humid summer months in the Midwest.
Why is water important?
Water is often overlooked as an essential nutrient in a person's diet. This "forgotten nutrient," which makes up 70% of the human body, serves many purposes and is vital for our body's everyday functions. Water helps carry other nutrients throughout the body and helps transport waste products and toxins out. During summer workouts, our bodies rely on water to help regulate body temperature so we don't end up overheating.
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Exercisers should consume 6-8 ounces of water every 15-20 minutes during physical activity .
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Water also works as a joint lubricant to help cushion our joints during those long walks outside. Summer weather is conducive to increasing outdoor activities and hence possible weight loss. Water plays an important role in weight loss. As body fat breaks down during exertion, the body actually requires increased fluids to help eliminate resulting waste. Plus, drinking more fluids can help you feel full between meals leading to greater success in maintenance.
What are the best water sources?
Most foods contain some amount of water. On most days a typical person gets around 20% of their daily fluid requirements from food. Fruit, yogurt, and soups tend to have more water than most foods, while dry starchy foods such as toast would have much less.
The remaining 80% is consumed through drinking. Water, plain and simple, is the best choice of beverage for fluid. Whether you drink from the bottle or faucet, either is a good choice. There are also many bottled waters on the market that are instilled with fruit flavorings and sweeteners, so it's always a good idea to read the nutrition label if you want to avoid the extra calories.
Teas and coffee are other popular ways to get daily fluid requirements. These are okay but may have a diuretic effect, so try and limit the number of caffeinated drinks to 16 oz. per day. Other healthy beverages include 100% fruit juices (low sugar choices), vegetable juices and low-fat or fat-free milk. They contain a moderate amount of calories but also offer lots of vitamins and minerals. Again, read the labels to make sure you know what you're consuming!
How much water should I drink?
Not drinking enough water is similar to depriving a plant from the fluid it needs for proper growth. The plant will survive, but it sure won't be very vibrant and neither will you if you don't meet adequate fluid needs each day.
If you categorize your daily activity level as low to moderate, the standard "eight 8 oz. glasses" of water per day is a great rule to follow. But if you consider your activity level to be more intense, your fluid intake should be more than this basic rule of thumb.
Basic fluid intake guidelines when performing intense exercise are:
- 16-20 ounces 2 hours before activity and 8 ounces 10-20 minutes prior.
- 6-8 ounces every 15-20 minutes during activity (preferably sports drinks).
- 16-24 ounces for every pound lost within 2 hours after activity or competition.
Fluid replacement is vital for prevention of dehydration in anyone participating in moderate to intense exercise, especially during the hot and humid summer months.
Tips for increasing water intake:
- Drink one 8 oz. beverage prior to meals and one with each meal. Not only will this help you meet your water needs, it will also help curb your appetite.
- Designate a 32 oz. bottle for your water. Fill it in the morning and drink it throughout the day until it is empty. If your goal is to drink 64 oz. (or 8-8oz glasses of fluid per day), you'll need to do it again!
- Use your daily food diary to keep track of how much water you drink.
- Remember, not all cups hold eight ounces of fluid. Before using your favorite bottle, glass or mug, measure how much fluid it holds.
About Joshh Rager
Joshh Rager graduated with a Bachelors of Science Degree in Nutrition from Western Kentucky University. At Vanderbilt University Medical Center, he participated in various research programs involving positive medical effects of proper nutrition within the body. Joshh, a Registered Dietitian with Condell Medical Center in Libertyville, Illinois, currently specializes in medical weight management and bariatric surgery nutrition.
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