photo courtesy of elycefeliz on flickr
It’s starting to finally feel like a Chicago summer out there! I’m sure everyone is really excited to break-in their new running on the lakeshore paths. One thing that you have to be careful of is your hydration status. According to the Sports, Cardiovascular, and Wellness Nutrition (SCAN) Dietetics Practice Group, being well hydrated can help delay fatigue, maintain mental acuity, regulate body temperature especially in the heat, prevent significant weight loss from sweat, and improve recovery.
Monitoring your hydration status throughout the day is really important. You don’t want to start a workout dehydrated because that will affect your performance AND recovery. You can test your hydration status using the skin turgor test. Simply grasp the skin on the back of your hand, pull up and hold for a second before releasing. The skin should quickly snap back to it’s normal position. This means you are hydrated. If the skin slowly falls back into place you are dehydrated. Another method is to monitor your urine color. Aim for a color more like lemonade and not apple juice (yum).
Now that you know your hydration status, here are some quick tips to keep you hydrated throughout the day:
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Carry a water bottle – gone are the days of boring, flimsy, plastic water bottles. Now you can carry with you a fashionable glass bottle or a fun water tumbler. Make the investment for your health, the environment, and your fashion status.
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Fruit water – keep a pitcher of water in your refrigerator filled with berries, melons, mint, or other fruit and herbs to naturally flavor and sweeten your water.
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Eat for hydration – there are plenty of foods, such as fruits and vegetables, that are naturally high in water content. Some examples are watermelon, cucumbers, celery, and soups. Fruits and vegetable also replace the potassium lost through sweat while the soups are an excellent source of sodium. Both potassium and sodium help your body hydrate faster. Try a piece of watermelon with a pinch of salt and a dash of cayenne pepper for a quick and easy snack.
- Go cuckoo for coconut water – if you want a little more flavor from your water try coconut water. Packed with potassium, coconut water is naturally hydrating but be mindful of how many you drink because 11 oz of plain coconut water still has about 60 calories. Also, watch out for the flavored varieties because those typically contain added sugars. Try mixing plain coconut water with some fruit and sparkling water for a refreshing mid-afternoon pick-me-up.
Here are some tips on how to hydrate during and after exercise:
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15 minute rule – during any activity, be sure to take a sip or gulp of water every 15 minutes. This will provide you with just the right amount of hydration without making you feel sluggish.
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Sports drinks – when participating in a moderate to vigorous activity for more than an hour, SCAN recommends using a sports drinks, which contain 6-8% carbohydrates plus electrolytes. This mixture replaces the nutrients that are lost in sweat, provides energy for your muscles, and increases your body’s absorption of liquids.
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Add some protein – A 2006 study from the International Journal of Sports Nutrition and Exercise Metabolism showed that a small addition of protein (approximately 2 grams) to a rehydration carbohydrate supplement increased liquid retention by 40% compared to water and by 15% compared to a carbohydrate supplement. Try speeding up your post-rehydration by adding 1 tablespoon of chia seeds, which contain 2 grams of protein, to your sports drink.
What are some tips and tricks you use to stay hydrated?
Healthy Eats & Beets 