Browsing articles from "July, 2011"

August Nutrition Notes

Jul 22, 2011   |   by hbfupdates   |   Uncategorized  |  No Comments

Hydration
Julie Holbrook MS, RD. LDN and Meg Burnham MS, RD, LDN

Whether you’re working out or just keeping cool, staying hydrated is important.  The body benefits from hydration in the following ways:

  • Lowers heart rate and body temperature
  • Flushes waste products from the body
  • Prevents fatigue
  • Better exercise performance & results

A person’s fluid needs vary widely and is based on physical activity and heat exposure; both having the potential to result in an increased risk of dehydration. Hydration is obtained from water, beverages-including caffeinated beverages- and the water that is contained in foods.

According to the Dietary Guidelines for Americans, healthy individuals, in general, have an adequate total water intake to meet their needs when they have regular access to drinking water and other beverages. The combination of thirst and typical behaviors, such as drinking beverages with meals, provides sufficient total water intake.
While keeping hydrated is vital, the fluids you select are important. Intake of sugar-sweetened drinks provides excess calories, few essential nutrients, and may lead to dental caries.  Use these beverages sparingly as not to exceed daily calorie limits, leading to weight gain.  Try flavoring water with a squeeze of citrus fruit, 100% fruit juice ice cubes, or flavor packets such as Propel, Crystal Light, or Lipton Tea.
Hydration Tips for Exercise

  • Hydrate with at least 16 oz (2 cups) of fluids about 2 hours before exercise
  • During exercise, drink enough to keep up with sweat losses, or about 6-8 oz (3/4 to 1 cup) every 15-20 minutes
  • After exercise, drink 24 oz (3 cups) for each pound that was lost during exercise.  This requires that you weigh yourself directly before and after exercise
  • Sports drinks are useful for intense exercise lasting longer than 1 hour; otherwise, water is the best choice during workouts

So, remember to stay cool and hydrated this summer while active!  Have questions or want to learn more?  Set up a Nutrition Consultation with one of our Registered Dietitians by calling (815) 444-2900.