Keep Hydrated: Drink More Water!

Why is hydration important?

The human body is almost two-thirds water, and water is critical to nearly every part of the body. It helps to regulate body temperature, carries nutrients and oxygen in the bloodstream, moistens oxygen for breathing, protects and cushions vital organs, helps the body absorb nutrients, and cushions the joints.

"Without proper hydration, the body is exposed to a variety of health risks," says Dr. Barbara Levine, Cornell University. "Long-term, more severe dehydration poses serious problems that dangerously affect blood pressure, circulation, digestion, kidney function and nearly all body functions."  Less serious effects of dehydration can include headaches, dry or itchy skin, indigestion, constipation, fatigue and lapses in mental concentration.

So even though dehydration can cause both short-term and long-term health risks, why don't we do more to combat it? Many people find themselves too busy to drink water regularly or don't realize it is so important even when not exercising. Another reason is that many of us drink beverages which don't help, and often even impede, hydration.

Research has shown that caffeine and alcohol are diuretics, and drinking them can cause the body to actually lose water. That same research shows that Americans consume a daily average of 5.9 servings of caffeine and alcohol, about 33 percent of our daily drink intake.

What should we be drinking?

The simple answer: water. Water is easily absorbed, is readily available, and even bottled water is less expen-sive than sports drinks. Water is most highly recommended, especially for moderate-length exercise.

Sports drinks may be beneficial for higher intensity workouts, as they contain carbohydrates and electrolytes in addition to water, which work to fight off fatigue and fuel the muscles during exercise. In addition, a good-tasting sports drink may encourage you to drink more liquid.

What's the best way to stay hydrated while exercising?

The real key is to keep drinking small amounts steadily, rather than large amounts sporadically. For this reason, many cyclists, runners, hikers and others have turned to hydration systems rather than conventional water bottles.

A hydration system is a way to efficiently carry and access water. Most of the products are worn like a backpack or fanny pack and hold a reservoir of water inside. You access the water via a bite valve at the end of a tube – just bite and sip.

Hydration systems such as Camelbak packs, Platypus bags and Dromedary bags are convenient for many reasons. They maintain the water temperature, they don't slosh around and make noise with movement, and most importantly they make drinking much more convenient than stopping and reaching for a water bottle. This means you drink more water, more often.

Do hydration systems really make a difference?

Sports physiologists from the American College of Sports Medicine have conducted numerous scientific studies comparing water bottle users to back-mounted hydration system users. In short, using a back-mounted hydration systems means athletes drink more water, have lower heart rates, finish races faster, have less heat stress and are less dehydrated.

Ten Tips for Proper Hydration

1. Follow conventional wisdom – drink at least eight 8-oz. servings of water each day.

2. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you've already lost too much water.

3. Drink plenty of water throughout the day. Carry a bottle of water with you as you go.

4. Don't substitute caffeinated beverages or alcohol for water.

5. Once you start exercising, don't stop drinking.

6. Don't underestimate the amount of fluids lost from perspiration. Drink two cups of water for every pound lost following a workout.

7. Start and end your day with water. Your body loses water while you sleep – drink a glass before bed and as soon as you get up.

8. Common illnesses such as colds and the flu can lead to dehydration. Keep water beside your bed.

9. Remember that when it's warm out, cool water is the best fluid for keeping hydrated. Cool water is absorbed more quickly and can cool your overheated body.

10. Make sure your children drink enough water. Increased water consumption can cut down on childhood obesity in addition to other health benefits.