SMART Goals for Healthy Living
YMCA OF GREATER WAUKESHA COUNTY
STAY HYDRATED, STAY HEALTHY
Friday, March 26, 2021
Rethink what you drink and stay hydrated! Our bodies are made up of about 60% water, so hydration is extremely important to our overall health. Drinking water comes with a host of benefits, like increased energy. It also helps your body flush out toxins and can give your immune system a boost.
It's recommended to consume at least 64 ounces (that's eight, 8 ounce glasses) of water per day. If you want to take a more personalized approach, you can divide your body weight in half and aim to drink that many ounces of water each day. So, a person weighing 150 pounds would have a goal to drink 75 ounces.
It may seem simple, but staying hydrated can be a challenge. Try these tips and recipes to help you reach your daily hydration goal!
KEEP IT ACCESSIBLE
Drink water often and keep it available and accessible. Carry a refillable water bottle and drink throughout the entire day. Although individual needs vary, aim to drink 9-12 cups of water, even more if you exercise for long durations or spend time in intense heat. Many types of water bottles are available, so find one that suits your personal preference.
EAT MORE WATER
Consider eating more water-based foods to supply some of the water you need. All foods contain some water, but foods highest in water content include fruits and vegetables. Foods with high-water content provide a higher volume of food for lower calories. Eating more of these will also supply vitamins, minerals, antioxidants, and fiber.
DON’T OVERDO IT
Believe it or not, it is possible to drink too much water. While most of us would stop before we reached that point, downing lots of water in a short amount of time can lead to water toxemia, a rare, but potentially fatal condition. Listen to your body and avoid drinking more than a liter of water per hour.
WATCH FOR SIGNS OF DEHYDRATION
Water helps carry oxygen and glucose to muscles as part of the bloodstream. As you become dehydrated, your blood volume decreases, making your heart work harder to nourish the cells and remove waste from the body. Symptoms of dehydration can include feeling thirsty, fatigued, difficulty exercising due to increased perception of effort, increased pulse and body temperature, and darker urine color.
REPLENISH LOST FLUIDS
Begin physical activity sessions well hydrated and make sure to sip water
every 15 minutes while exercising, without overdrinking. Depending on the
intensity of your workouts, replenish fluids lost through sweat. Plan to
weigh yourself before and after intense exercise and drink at least 16 ounces of fluid for each pound lost. If intense exercise lasts longer than 60 minutes, consider a sports drink to replace lost electrolytes.
Try adding these flavor infusions to your water bottle to keep you sipping all day long.
- Apple/Pear/Cinnamon Stick
Add a little pizzazz to your water glass with these LaCroix recipes. Mix ingredients together over ice and garnish!
- 2 cans LaCroix Lime
- 2 cups Cranberry Juice
- 1/2 cup Lime Juice
- 2 tbsp Agave nectar
- Lime wedges for garnish
- 4 oz. LaCroix Pomme Bayá Sparkling Water
- 2 oz. Apple Cider
- Raspberries for garnish
Pear Berry Spritz
- 3 oz. LaCroix Cran-Raspberry Sparkling Water
- 1 oz. Pear Juice
- Cinnamon sticks for garnish
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