H2O - Don't Run Low

Water is said to be the forgotten nutrient. People try to pay attention to what they eat, but they forget to pay attention to how much water they get a day.

Water is an important molecule in our body because…

1. The water molecule is used to perform chemical reactions in our bodies. If there is a lack of water, then these reactions will be harder to perform. Therefore, the body will not be able to function properly.
2. Water is used to cool the body down. The body loses heat as water evaporates from the skin. This keeps the body at a cool temperature.
3. Water is used as a transportation medium in the circulatory system. Blood is mainly made up of water and is responsible for transporting things like nutrients, oxygen, wastes, etc.

Everyday we lose about 2-3 quarts of water from the basic functions of daily living. As a result, we are told to drink at least 2-3 quarts of water a day or 8-12 eight ounce glasses of water.

When it comes to exercising, we need to drink water before, after, and during.

Before: Drink 2 ½ cups of fluid 2 hours before exercise. Then drink 1 ½ cups of fluid 10-15 minutes before exercise.

During: Drink water every 15-20 minutes while exercising.

After: Weigh yourself before you exercise and after you exercise. For every pound of weight you lose drink 1.5 pints of fluid (3 cups). So if you lose 2 pounds drink 3 pints of fluid.

The reasons for dehydration are a poor thirst mechanism and restricting water to lose body weight. The body is not very good at telling you it’s thirsty. So remember to always be drinking water throughout the day. Also, any fast weight loss is usually water weight and needs to be replaced. A good way to know if you are hydrated is if your urine is almost clear.

Here are a couple ways to remember to drink water throughout the day. You could line up eight glasses in the kitchen and put each in the dishwasher after you drink out of it. Also, if you’re not already carrying a water bottle close by, try to get into the habit. It will help your body to feel better throughout the day.

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