Vital Steps Wellness Program:
Hydration

Our bodies are made up of 60-70% water, we eat food that contains it and we drink it every day and every health related report in the media says we should drink more of it.

Water regulates body temperature, transports nutrients and oxygen, carries away waste, helps detoxify the kidney and liver, dissolves vitamins and minerals and cushions the body from injury. Every day you lose on average 12 cups of water, which needs to be replaced to maintain your body's important fluid balance.

Water is best, HOWEVER, juices, milk and other beverages are about 90% water, AS A RESULT, they can help meet your hydration needs. Coffe, sodas and other caffeinated beverages and alcohol act as diuretics and increase fluid loss, so they don't count! You should have an extra glass of water for each cup of these liquids that is consumed.

How Does It Affect Me?

Upon waking in the morning and before you go to sleep in the evenings, you should have a glass of water. Reason being that it is very important to all our bodily functions; a reduction in it can have a huge affect on our physical and mental performance.

What Effect Will Exercise Have On It?

To prevent dehydration while exercising and perspiring you must replace water at a faster rate than it is being lost. It is recommended that you should consume a minimum of two cups of fluids two hours before exertion, followed by another two cups of water approximately 15-20 minutes before strenuous exercises. During exercise replenish fluids every 15-20 minutes. If you do not drink sufficient water before strenuous exercise it could cause some discomfort and another factor being eating in excess.

If you notice unexplained increases in thirst and urination, you should consult your doctor to determine the cause. Increased thirst and urination can be symptoms of some illnesses, including various forms of diabetes.

So when in doubt, fill up with eight 8-ounce glasses of water daily is the rule of thumb, more if you exercise. When it is hot, humid or cold weather or high altitudes causes dehydration and requires you o drink extra amounts of water. Furthermore, when you are sick with the flu or have a cold and even more water if you have a fever. Drinking water in moderation before meals can help reduce cravings and aid digestion.