Drink to Your Health - Big Y® World Class Market®

From Carrie Taylor, Big Y’s Dietitian

It’s frequently said that we can survive weeks without food, but only days without water. Since 50 to 75 percent of our bodies are made up of water, it’s easy to see why it would be key to our survival. Staying hydrated makes your skin glow, your eyes sparkle and helps you feel full of energy. Even the slightest dehydration can cause discomforts like dry skin, dry mouth, thirst and fatigue. More severe symptoms of dehydration are dizziness, confusion, increased breathing and heart rate, and possibly even heat stroke.

On average, we lose about 10 cups of water each day. Add exercise, hot temperatures and high humidity — and our body’s thermostat goes into overdrive, causing an increased need for water. For years we were told to drink up to eight 8-ounce glasses of water each day to meet our daily water needs. In 2004, the Institute of Medicine released a general recommendation for daily hydration needs in terms of total water. The term total water means the amount we receive from all beverages and food, not just drinking water alone. Their general recommendation for total water is about eleven 8-ounce glasses for women and fifteen 8-ounce glasses for men. The Institute of Medicine does mention, however, that the majority of healthy individuals already meet their hydration needs through food and beverages simply by letting thirst be their guide. So, if you’re not drinking your way to eleven to fifteen 8-ounce glasses of total water each day, don’t worry! Drink only as much as your thirst indicates.

Although individuals have a greater risk of being dehydrated than becoming overhydrated, it is still possible to overdo it. If we drink too much water, we can cause the levels of electrolytes, sodium and potassium in our blood to drop. The same can occur if we don’t replenish the electrolytes we lose from sweating. Just remember, if you are participating in an exercise for longer than an hour, switch your water to a caffeine-free sports drink that includes both sugar (for energy) and electrolytes (to help replenish any lost electrolytes from sweating).

Here are a few ways to stay cool and collected during the summer months:

• Carry a water bottle with you at all times.

• Keep full water bottles in the refrigerator — cool water tends to make us feel cooler.

• Enjoy frozen juice bars or other low-calorie frozen treats.

• Eat plenty of fruits and vegetables — they’re full of water!

• Do outside activities during the coolest times of the day.

• Don’t overdo it! To prevent overhydration, make sure you drink 14 to 22 ounces of fluid no less than two hours before your exercise or competition.

• Drink 6 to 12 ounces of fluid every 15 to 20 minutes of your workout or hike.

Have any questions? Feel free to ask me — your personal nutrition expert at:

Ask Carrie

2145 Roosevelt Avenue • PO Box 7840

Springfield, MA 01102

email: askcarrie@bigy.com