Hydrate Using Food?

UW SPORT NUTRITION
Having Trouble Drinking Your 8 Glasses Of Water?
FOOD to the RESCUE!

How much water/fluid do you need per day?
_________your weight (lbs) / 2 = ___________ ounces of water per day (at least)Example: 140 lbs / 2 = 70 ounces per day (at least)

Water makes up 70% of our muscles and 75% of our brains. In addition, water regulates our body’s temperature, speeds our digestion and carries nutrients to our cells. Therefore, it is essential to stay hydrated, especially on these hot summer days ahead. Guzzling 8 glasses of water a day can be a pain in the butt! Luckily there are plenty of ways to get the amount of water you need every day without drinking it!

Don’t forget about the food pyramid! Eat your fruits and vegetables. About 20% of our hydration needs come from fruits and veggies. Tea and coffee also help fulfill our needs, but try not to drink more than two cups per day.

The following foods can help you get the amount you need:
Cobb salad with mixed greens - 9 oz
15 baby carrots 4.5 oz
1 cup of coffee 8 oz
1 cup of grapes 4 oz
1 cup of chicken noodle soup 7 oz
1 container of yogurt 4 oz
1 cup orange juice 7 oz
1 frozen juice bar 2.5 oz

During workouts you need to drink 8-10 ounces every 30 minutes (at least). Having carbs in your beverage allows you to play longer without running out of energy. You may need extra water for workouts especially when it is warm outside.
Staying hydrated? Try weighing yourself before and after practice just a couple times, and you will need to drink 2 cups of water for every pound lost.
Remember lemonade not apple juice