Ten Tips for Proper Hydration
The Nutrition Information Center at The
Rockefeller University offers the following tips for
maintaining proper hydration:
- Drink at least eight 8-ounce
servings of water each day. The more active you are,
the more water you need to replenish lost fluids.
- Don’t wait until you’re thirsty
to drink water. By the time you feel thirsty, you have
probably already lost two or more cups of your total body
water composition.
- Drink plenty of water throughout
the day. Convenience is a must, so carry a bottle of
water with you as you commute to work, run errands or
enjoy a day at the beach. While at work, keep a bottle of
water on your desk, or visit the office water cooler and
take a water break rather than a coffee break.
- Don’t substitute beverages with
alcohol or caffeine for water. Caffeine and alcohol
act as diuretic beverages and can cause you to lose water
through increased urination.
- Once you start exercising, drink
water throughout your workout. Keep a bottle of water
with you and take frequent water breaks.
- Don’t underestimate the amount
of fluids lost from perspiration. Following a workout,
you need to drink two cups of water for each pound lost.
- Start and end your day with
water. Your body loses water while you sleep, so drink
a serving before bed and again when you wake up.
- Common colds and the flu
frequently lead to dehydration. Keep a large bottle of
water next to your bed so you can sip it throughout the
day without having to get up.
- Cool water – not carbonated
beverages or sports drinks – is the best fluid for
keeping hydrated when it’s warm outside. Cool water is
absorbed much more quickly than warm fluids and may help
to cool off your overheated body. If you’re going to be
away from home or outdoors, make sure you keep a bottle of
water close by.
- Make sure your children drink
enough water. Children need water to balance their
intake of other beverages – especially during activities.
Packing bottled water in a child’s lunch instead of juice
or regular soda can also help prevent childhood obesity.
Source: Nutrition Information Center at
The Rockefeller
University | | |
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� 2001 International Bottled Water
Association |
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