Wth our busy schedules and lives, sometimes it is hard to remember to drink our daily recommended intake of water. Here are eight suggestions and tips to help:
'Working-out' Your Water Intake
In typical workout routines, it is often suggested to drink 2 glasses of water before commencing exercise, drink 1 glass during, and to replenish with a glass for every hour of activity. This action is often referred to as re-hydration. Sports drinks employ methods for quicker absorption of water by adding salt and sugars that the body uses during exercise. Salt helps the body absorb the water quicker, and during highly dehydrating activities such as running, the body requires the immediate replacement of lost salt, water, and basic sugars, used as instant energy. However many sports drinks often replenish too much salt or sugar as they are designed for extremely physically demanding activities. Too much salt will actually counteract the absorption of water and reverse effective of re-hydration.
Because sports drinks generally contain too much sugar, it may inhibit the body’s ability to fend off lactic–acid build-up, often the result of extended aerobic activities (lactic-acid build-up causes the burn you feel in your legs from long runs). Most of these drinks are flavoured to be appealing and do little to properly replenish the body with what it needs. Drinks such as these are also under scrutiny by researchers to determine whether they contribute to the formation of calcium build-up in kidneys and cause bladder infections.
An ideal home recipe for a sports drink is:
1 part juice (fruit juice from concentrate) for the sugar
1 part bottled water
1/2 teaspoon of salt
Your body will tell you if you need a sports drink such as this, or if water will be good enough. If it tastes salty, your body doesn't require a ‘sports’ drink, and water should suffice. Listening to your body’s signals is important. That’s why this simple home recipe is ideal.
The problem with some commercial drinks is that they use artificial flavourings that can trick your taste buds and prevent you from picking up on the clues your body is giving you about what it needs. As a result, you might be taking in extra salt and sugar that you just don’t need.
A homemade sports drink has the added benefit of using fruit juice rather than sugary punches or raw sugar. Fruit juices contain either fructose or glucose, which are both simple sugars and easier for the body to absorb and convert into energy. After completing your exercise routine, re-hydrate with plain water.
| Condition | Increase daily water intake by: | Decrease daily water intake by: |
| 3 8-oz. cups of coffee or caffeinated tea or caffeinated soda pop | 2 8-oz. serving | - |
| Air Conditioned Office | 1 8-oz. serving | - |
| 1 serving fruit juice or milk | - | 1 8-oz. serving |
| Smoking | 1 8-oz. serving | - |
| 1 hour of cardiovascular | 3 8-oz. servings before and after + 1 8-oz. serving for every hour of activity | - |
| 1 daily recommended serving of fruit | - | 1 8-oz. serving |
| 1 serving of soup or salad | - | 1 8 oz. serving |
| 200 calories reduced in a weight loss program | 1 8 oz. serving | - |
Protecting Your Child from Dehydration
Little ones need plenty of water for their busy bodies, especially on hot days. When planning outdoor activities, be sure to pack a bag filled with snacks, sunscreen, a hat and plenty of cool water. To prevent dehydration on hot days, it is best to limit outdoor activities to the cooler times of the day – avoid the hours of 11 a.m. to 2 p.m.
For the child who doesn't want to drink water, try the following:
Water quality is always on everyone's mind. Occasional storms and other uncontrollable factors will cause turbidity in water and by law each municipality and community must report on the status of their water. If you drink and cook with Columbia ICE, you can rest assured that you can trust in your water. We've include a link to the VIHA's website that advises communities of any boiled water warnings.
