Whether you’re an elite athlete, an avid exerciser, or more the
spectator type, there’s one common fact: you can’t live long
without water. Your body needs enough water to carry out
many vital body functions and help you perform at your best.
That’s why it’s so important to stay hydrated both on and off
the field, says fitness expert, author and celebrity trainer,
Kathy Kaehler. “Proper hydration keeps our bodies running
the way they’re supposed to,” she says.
Read on to learn the ins and outs of hydration, as well as
some surprising facts about caffeine and hydration.
Fulfilling Daily Water Needs
Being hydrated means the water you consume from beverages
and foods is in balance with the water your body loses from
perspiration, respiration, elimination and other body processes.
The term “water” can mean more than just plain drinking water
in this case. It includes other liquids such as milk, fruit juices,
sports drinks, and watery foods such as fruits and vegetables,
and even beverages such as soft drinks, coffee, and tea. The
Institute of Medicine (IOM) recommends a daily water intake of
91 ounces for healthy women and 125 ounces for healthy
men. Water needs increase with factors such as strenuous
physical activity, hot and cold temperature extremes, and
being ill with fever, diarrhea or vomiting. About 80% of water
intake comes from beverages and about 20% comes from foods.
Surprising Facts about Caffeine and Hydration
You may be surprised to learn that caffeinated beverages are
not dehydrating, as is commonly believed. A 2004 report from
the IOM concluded that caffeine-containing beverages such as
regular coffee, tea and soft drinks contribute to total daily water
intake, similar to beverages without caffeine. Although caffeine
has a mild diuretic effect, it does not generally contribute to
dehydration because the fluid in the beverage itself cancels out
any fluid loss from the body. In fact, all beverages have a mild
diuretic effect, even water.
So, how much caffeine is okay?
According to scientists, moderate caffeine intake of up to 300
milligrams (mg) per day does not cause adverse effects for most
people. However, individual sensitivities to caffeine may vary, and
certain sub-populations such as children and pregnant women,
as well as those with a history of heart attack and/or high blood
pressure, may experience increased sensitivity to caffeine. These
groups should monitor their caffeine intake and talk to a physician
about their consumption levels. Like others, athletes should keep
caffeine intake to a moderate level of around 300 mg per day and
note the caffeine content of commonly consumed foods and
beverages such as coffee, tea, soda, chocolate milk, energy drinks
and dark chocolate. The chart below can help you gauge your daily
caffeine intake.
Know the Warning Signs of Dehydration
Thirst is often the first alert that your body needs water, but
don’t rely on it alone when you work out hard or in hot
conditions—drink “proactively” whether you’re thirsty or not.
Other symptoms of dehydration include dry mouth, swollen
tongue, weakness, dizziness, confusion, sluggishness or fainting.
Dehydration may also lead to muscle cramps in athletes—another
important reason to stay hydrated during rigorous exercise.
Often a urine check is the easiest way to judge hydration status.
Pale yellow or almost colorless urine signals that you’re drinking
enough. It’s time to drink up if your urine is small in volume,
strong-smelling or dark in color (although taking certain vitamins
and dietary supplements may also temporarily darken urine color).
Though rare, it’s possible to drink too much fluid and dilute the
body’s sodium levels. This dangerous condition is called
hyponatremia. But keep in mind that, for the vast majority of
athletes, the biggest concern is dehydration caused by
not drinking enough fluids. Work with your trainer, coach or
sports nutritionist to determine the optimal amount of fluids for you.
Coaches and trainers can promote proper hydration by providing
plenty of water, sports drinks and other preferred beverages at
workout sessions, practices and events, and encouraging athletes
to drink whenever they want, rather than waiting for a specific break time.
Article courtesy of www.ific.org
