DID YOU KNOW? Water held in the cartilage of a joint is the lubricant that protects the contact surfaces of the joint. In a well-hydrated cartilage, the rate of friction damage / pain is minimal. When I was younger, I didn’t know that either. But what I did know, is I always felt better when I drank water. I knew it was important and I am sure that was probably an influence of my parents. Whatever my reason, I am glad that it held my attention, as really that was the first step in my career direction. Let’s talk a little bit about hydration and why those of us who have access to clean water to keep us hydrated, are very fortunate.
Your body is made up of over 65% water (muscles, the heart and the brain are around 75% water)! Being properly hydrated helps to bring oxygen to your muscles, gets rid of waste, helps to keep your joints lubricated and organs protected. With constant sweat, movement, sprinting and jumping of most sports and for active people, we can lose fluid quickly. This use and loss of our body fluid can cause significant dehydration, fatigue, weakened immunity and decreased performance. This why it’s important to hydrate throughout the day, pre-during-post training and games for athletes, and consistently for everyone throughout the day
-Your goal: Half your body weight to your full body weight in ounces.
Example: 200 lbs = 100-200 oz of fluid per day needed. There are 33 oz in a liter, so that is: ~3-6 Liters of fluid per day. Drink early and drink often!
-If yo are an athlete, during practices and games, try to take at least a few gulps (4-6 gulps) of fluid during breaks or every 10-15 minutes. Practice how much and what you can tolerate at practice and remember to add electrolytes like sodium to your fluid to help hydrate quicker.
-If sitting at your desk, sip water throughout the day to meet your needs.
The minimum amount should come from water, but unsweetened teas are a great addition, too. Remember, everything counts, including your shakes, sports drinks, 100% fruit juice, soups, milk in cereal, etc. Just be sure to consume any calorie containing beverage (no added sugar) as it fits your personal health and fueling needs. Fruits and vegetables are fluid that you chew! A diet rich in fruits and vegetables help with hydration, too. If you are on the low end of your needs, increase gradually each day. Remember – pure caffeine (not coffee/tea) and alcohol enhance dehydration.
Easiest way to check hydration status – the color of your urine! You want to aim for a lemonade color vs an apple juice color. Hydrate on!
Be Well ~Meg@REJOOVwithMeg
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