Hydration


"Pure water is the world's first and foremost medicine."
-Slovakian Proverb

Did you know?

Nearly all of your body's major systems rely on water to operate and stay alive. Given that water constitutes roughly 60% of your body mass, it's evident how beneficial staying well-hydrated can be.

Benefits of Proper Hydration

  • Regulate Body Temperature 
  • Keep Joints Lubricated 
  • Prevent Infection
  • Deliver Nutrients to Cells
  • Proper Organ Function


Recommended amount


Experts recommend drinking roughly 11 cups of water per day for women and 16 cups for men (Standford, 2018)

(Not all can be from plain water, some can come from water flavored with fruit) 

Exercise, athletic competition, prolonged workouts, and training sessions in hot, humid, or cold environments challenge physiologic functions. Dehydration, fluid imbalance, heat stroke, and decline in performance  may occur (Von Duvillard, S.P., et 2004)

Ways to stay hydrated

  1. Drink a glass of water as soon as you wake up
  2. Carry a reusable water bottle with you 
  3. Cut out sugary beverages 
  4. Set Goals


Here is a recipe to try

Infused water

1 sliced Orange

2 Mint leaves 

2 sliced Cucumber

3 sliced Strawberries 

2 Quart of water

Combine all together for fresh infused flavors.

References

Standford. “The Importance of Hydration.” News, 22 June 2018, www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/#:~:text=Drinking%20enough%20water%20each%20day,quality%2C%20cognition%2C%20and%20mood. 


Von Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and hydration in prolonged endurance performance. Nutrition, 20(7), 651–656. https://doi.org/10.1016/j.nut.2004.04.011