(CARLSBAD, CA) – Fatigue, headaches, dry mouth, muscle weakness, dizziness, lightheadedness… all of these are symptoms that your body is dehydrated. A loss of just one or two percent of your body’s water weight can wipeout your energy levels, banishing you to the nearest sofa for a midday nap.
If you typically wait until you’re thirsty before drinking water, it’s time to change your habits. The American College of Sports Medicine advises that by the time you feel thirsty, you’re already on the way to dehydration. The key is to intake beverages before you experience noticeable thirst.
So, how much water do you need each day? The Institute of Medicine recommends 3.0 liters (approximately 13 cups) per day for men and 2.2 liters (approximately 9 cups) for women. Of course, your body may require more or less, depending upon your level of activity and your environment. A good rule of thumb is that you want to drink enough fluids, so that you rarely feel thirsty and your urine is either colorless or just slightly yellow.
During the summer heat, it’s especially vital to drink extra fluids. But, don’t worry. You won’t need to down a bottle of Evian every 10 minutes to maintain proper hydration. In fact, keeping hydrated is easier than you think. Judi Sheppard Missett, founder and CEO of Jazzercise, Inc., offers these suggestions for keeping your fluid intake up to par.
- Drink a glass of water with every meal and between every meal.
- Eat fruits and vegetables that are loaded with water. Cucumbers and watermelon, for example, are nearly 100 percent water.
- Request sparkling water in place of alcoholic drinks at social gatherings.
- Drink water before, during, and after your workout. If you’re not sure how much water to intake, try weighing yourself before and after exercise. Replace every pound lost with 16 ounces of fluid.
- Try a sports drink for longer sessions of intense exercise. Sports drinks replace sodium that is lost in sweat. This protects your body from hyponatremia, a life-threatening condition caused by decreased sodium levels.
- Increase your fluid intake on hot or humid days. The increased temperature can make you sweat, and that fluid needs to be replaced.
- Be careful about caffeinated beverages. While some of the newest research indicates that caffeinated beverages count towards your daily fluid intake, it’s good to remember that caffeine is a diuretic. It speeds up the process of depleting water from your body before you’ve had a chance to rehydrate.
- Purchase a water filter for your tap at home. That way, you’ll always have clean water accessible and handy.
Every system in your body needs water, which comprises about 60 percent of your overall body weight. Think beyond the tap, and intake more fluids each day through a variety of methods. When you stay hydrated, you’ll have more energy for all the summertime activities that you enjoy.\
Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 7,500 instructors teaching 32,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.