You think you need 8 glasses per day.  But now we know this advice doesn’t quite fit every body. Eight glasses daily doesn’t account for size or health or activity level.  Nor does it say anything for the water in your fruits, veggies and other foods or beverages you consume.  (You can count fluid in food and other drinks, like melon, bowl of cereal with milk, etc.) 

I’m writing about this topic because today is super hot here in Connecticut.  It’s a scorcher!  While I’m cognizant to drink, even if not thirsty, are you?  I have had patients who are admitted to the hospital from dehydration. I also had one admitted for overhydration–a woman in her 80s who drank tons of water all day long and didn’t sweat much out.

If you plan to exercise or work outdoors for extended periods, let’s say 45 minutes or more, be sure to hydrate properly.  The American Dietetic Association says 2 hours before drink about 14 – 22 ounces of water.  During the activity drink about 8 ounces every 15 minutes.  (If you are training for a marathon or a serious athlete, you should weigh yourself pre-workout and post-workout.  The ADA recommends drinking 2 cups of water for every pound lost during exercise [p. 100]).

Take water with you in a sports bottle, and have a backup plan to get more water if you’re remaining outdoors long.  Stay on a rehydration schedule so you drink before you get thirsty.   When it comes to sodium replacement, the ADA says, “Sodium intake of 1 gram per hour is recommended during prolonged exercise where heavy sweat loss is expected” (p. 110).   You find sodium in Gatorade and similar products.

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Source: Sports Nutrition: A Practice Manual for Professionals, 4th edition.

Energy to Burn: The Ultimate Food & Nutrition Guide to Fuel your Active
Lifestyle
Julie Upton, MS, RD, CSSD and Jenna Bell-Wilson, PhD, RD, CSSD

This book has the answer to today’s other energy crisis-the one faced by
Olympians to weekend warriors to anyone just looking to for a boost to help
them achieve their goals at work and play. This guide provides nutrition
conditioning strategies for meeting the demands you face in a workout, or
even a typical day.

Authors
Julie Upton, MS, RD is a nationally recognized journalist and dietitian who
has served as the national spokesperson for the American Dietetic
Association. She has been featured on the Today show and on CNN, ABC, and
Fox news programs. She has written for the New York Times, Shape, and other
publications. Jenna Bell-Wilson, PhD, RD, CSSD is the co-founder of Swim,
Bike, Run, Eat! Sports Nutrition consulting (www.swimbikeruneat.com
), and is a nutrition writer for national
consumer and professional publications.