Tips On Becoming Fully Hydrated
Sunday, April 22, 2018
KENTE BATES, Oregon Sports News
With the seasons changing, there must be proper care taken when it comes to hydration. Hydration is crucial for that balance that you have inside that transcends outward.
NOTE: THIS ARTICLE IS NOT A SUBSTITUTE FOR SOUND MEDICAL ADVICE. PLEASE CONSULT YOUR PRIMARY CARE PROVIDER FOR ALL THINGS RELATING TO FITNESS REGIMEN(S).
According to the Cleveland Clinic, to avoid dehydration, active people should drink 16-20 fluid ounces of water at least 90 minutes before any strenuous activity. After that, drink 6-12 ounces more every 15-20 minutes you’re outside. There’s also the self-check method (via urine). If your urine is clear, you’re hydrated. Anything from clear to a slight yellow tint, you’re doing fine. Anything darker than that, you’re going to need to drink more water. Water, not juice, sport drinks and especially not energy drinks (they dehydrate more than anything- raising body temperature, etc). If you do drink juice, make sure the actual juice content is over 55%.
The following is a hydration chart. Please read carefully.
As you see in the chart, the darker the urine, the higher the levels of uric acid and wastes. You need water to flush the system properly. You need the water to cool you in the hot summer months and to help warm you in the winter months (people consume less water in the winter because of the supposed lack of water loss then). The human body is over 70% water. By design your body needs it. Your brain needs water to cool it off. Your muscles use it the same way- plus to effectively remove waste and trash (lactic acid) out of the muscle itself during workouts. Every part of your body needs water to function properly. So drink up!!