Eight is the magic number when it comes to water consumption. For decades, health and nutrition experts have championed drinking 8 ounces of water eight times a day. We get much of the water we need from the foods and beverages (other than water) that we consume. Health experts are downsizing their water recommendations to five or six 8-ounce glasses per day, but if you are physically active you need more at least 7-10 additional ounces for every 15-20 minutes of exercise.
Don't rely on your thirst as a guide when you are exercising. Athletes replace only two thirds of sweat losses.
- 17-20 ounces two to three hours before exercise
- 7-10 ounces 10-20 minutes before exercises
- 7-10 ounces 15-20 minutes during exercise
If the weather is hot, add a few ounces to these recommendation by a dietecian. To ensure that you take enough fluids, weigh yourself before and after you workout, and drink a pint of water for every pound you lost. You should also monitor your urine. If it is dark yellow, you are not getting enough water.
You may find it helpful to have bottled water within easy reach throughout the day. Keep a supply in your desk, in the rooms you frequent in your home, in your car, anywhere you are likely to see it.
If you exercise for periods longer than one hour or in extremely hot or dry environments, consider using a sports drink that also replenishes the sodium, potassium, chloride and magnesium that are lost through perspiration.
Don't forget to supply your children with a water bottle when you send them outside to play in the same way we view exercise, children burn up quite a bit of energy and can easily become dehydrated. So even if they are just outside playing catch or hitting a few baseballs, be sure to keep their water bottles full. The try the following exercise with them. Holding a push-up position is a great way to strengthen the entire body, arms, shoulders, back, abdominal, hips and legs.
Using a soft surface like a rug or an exercise mat, begin on your hands and knees. Place your hands directly under your shoulders, with your thumbs pointing at each other and your fingers angled in very slightly. Press your shoulders away from your ears so that your back muscles are engaged, and your neck is relaxed. Now carefully lift your knees off the floor, straighten your legs, and balance on the balls on your fee. Keep your abdominal muscles pulled in tight to support your back, and be sure not to hold your breath as you hold this position. Hold as long as you can without losing good form. Place your knees down, rest and repeat if desired.
