Healthy hydration
Today we welcome guest blogger Regan Collora, nutrition and dietetic intern from University of Delaware. Thank you for your work on this blog and associated social media posts!
From season to season our physical activities may look different - you might be jumping into a swimming pool today and a few weeks later you may be riding your bike in the crisp fall air. While exercise options change as the seasons change, healthy hydration should remain a priority all year long.
Did you know that hydration is crucial before, during, and after physical activity?
Before physical activity, it can help support the body by regulating body temperature and preventing an elevated heart rate.
During physical activity, it is important to stay hydrated in order to enhance your physical performance and endurance.
After physical activity, water has been lost through sweat. Replenishing that water is important to prevent dehydration. Staying hydrated can help ease the soreness of your body and flush out toxins which will reduce inflammation. This can improve your recovery after being physically active.
How much water do you really need?
While there is little consensus around this question, the Mayo Clinic suggests that the average adult woman needs 2.7 liters of water per day (almost 12 cups!), adult men need 3.7 liters a day (almost 16 cups!). The need for water increases after being physically active.
If those guidelines sound a little intimidating to you, try drinking enough water to make sure your urine is very pale yellow. Gradually increase water intake over time and notice how much better you feel!
Tips for staying hydrated year round
Set reminders on your phone
Track your intake by counting water bottles or using an app
Use a water bottle you LOVE to make drinking water more fun
Add a little flavor by using fruit or herbs in your water
Try a no calorie or low calorie flavor drop like Stur Water Enhancer
As sweaty adventures while sightseeing over summer vacation turn into apple picking in hoodies this fall, don’t forget your water bottle and practice healthy hydration all year long!
Resources:
Read more about hydration and health from Nutrition Reviews
Check out the Mayo Clinic’s full guide to water intake