HYDRATION: Does it Always Have to be Water? Whether you’re an elite athlete, an avid exerciser, or more the
spectator type, there’s one common fact: you can’t live long
without water. Your body needs enough water to carry out
many vital body functions and help you perform at your best.
That’s why it’s so important to stay hydrated both on and off
the field, says fitness expert, author and celebrity trainer,
Kathy Kaehler. “Proper hydration keeps our bodies running
the way they’re supposed to,” she says.
Read on to learn the ins and outs of hydration, as well as
some surprising facts about caffeine and hydration. Fulfilling Daily Water Needs Being hydrated means the water you consume from beverages
and foods is in balance with the water your body loses from
perspiration, respiration, elimination and other body processes.
The term “water” can mean more than just plain drinking water
in this case. It includes other liquids such as milk, fruit juices,
sports drinks, and watery foods such as fruits and vegetables,
and even beverages such as soft drinks, coffee, and tea. The
Institute of Medicine (IOM) recommends a daily water intake of
91 ounces for healthy women and 125 ounces for healthy
men. Water needs increase with factors such as strenuous
physical activity, hot and cold temperature extremes, and
being ill with fever, diarrhea or vomiting. About 80% of water
intake comes from beverages and about 20% comes from foods.
Surprising Facts about Caffeine and Hydration You may be surprised to learn that caffeinated beverages are
not dehydrating, as is commonly believed. A 2004 report from
the IOM concluded that caffeine-containing beverages such as
regular coffee, tea and soft drinks contribute to total daily water
intake, similar to beverages without caffeine. Although caffeine
has a mild diuretic effect, it does not generally contribute to
dehydration because the fluid in the beverage itself cancels out
any fluid loss from the body. In fact, all beverages have a mild
diuretic effect, even water.
So, how much caffeine is okay? According to scientists, moderate caffeine intake of up to 300
milligrams (mg) per day does not cause adverse effects for most
people. However, individual sensitivities to caffeine may vary, and
certain sub-populations such as children and pregnant women,
as well as those with a history of heart attack and/or high blood
pressure, may experience increased sensitivity to caffeine. These
groups should monitor their caffeine intake and talk to a physician
about their consumption levels. Like others, athletes should keep
caffeine intake to a moderate level of around 300 mg per day and
note the caffeine content of commonly consumed foods and
beverages such as coffee, tea, soda, chocolate milk, energy drinks
and dark chocolate. The chart below can help you gauge your daily
caffeine intake.
CAFFEINE CONTENT CHART Milligrams of Caffeine Item
| Typical | Range*
|
Coffee (8 oz. cup) Brewed, drip method
| 85 | 65-120
|
Teas (8 oz. cup) Brewed, major U.S. brands
| 40 | 20-90
|
Soft drinks (Cola - 12 oz. serving)
| 40
| 30-60
|
Energy Drinks (Approx. 250 ml. - 8.3 oz. serving)
| 80 | 50-160
|
Cocoa Beverage (8 oz. serving)
| 6 | 3-32
|
Chocolate milk beverage (8 oz. serving)
| 5 | 2-7
|
Solid dark chocolate, semi-sweet (1oz. serving)
| 20 | 5-35
|
* Due to brewing method, plant variety, brand, formulation, etc. [IFIC Foundation, 2008; Knight, et al., 2004; Mayo Clinic, 2005]
Know the Warning Signs of Dehydration Thirst is often the first alert that your body needs water, but
don’t rely on it alone when you work out hard or in hot
conditions—drink “proactively” whether you’re thirsty or not.
Other symptoms of dehydration include dry mouth, swollen
tongue, weakness, dizziness, confusion, sluggishness or fainting.
Dehydration may also lead to muscle cramps in athletes—another
important reason to stay hydrated during rigorous exercise.
Often a urine check is the easiest way to judge hydration status.
Pale yellow or almost colorless urine signals that you’re drinking
enough. It’s time to drink up if your urine is small in volume,
strong-smelling or dark in color (although taking certain vitamins
and dietary supplements may also temporarily darken urine color).
Though rare, it’s possible to drink too much fluid and dilute the
body’s sodium levels. This dangerous condition is called
hyponatremia. But keep in mind that, for the vast majority of
athletes, the biggest concern is dehydration caused by
not drinking enough fluids. Work with your trainer, coach or
sports nutritionist to determine the optimal amount of fluids for you.
Coaches and trainers can promote proper hydration by providing
plenty of water, sports drinks and other preferred beverages at
workout sessions, practices and events, and encouraging athletes
to drink whenever they want, rather than waiting for a specific break time.
For more information on hydration and caffeine, go to www.ific.org. For more information about healthful eating and physical activity, visit
the MyPyramid Web site, developed by the U.S. Department of
Agriculture (USDA) Center for Nutrition Policy and Promotion
(CNPP), at
http://www.MyPyramid.gov. The online dietary and
physical activity assessment tool, MyPyramid Tracker, can
provide you with information on the quality of your diet, your
physical activity status, and links to other nutrition and physical
activity information.
For additional tips on fitting healthful eating and
physical activity into your lifestyle, see the brochure “Your Personal
Path to Health: Steps to a Healthier You!” developed as a cooperative
effort by IFIC Foundation, USDA CNPP, and Food Marketing Institute,
at:
http://ific.org/publications/brochures/.
Hydration Tips: Drink before, during and after a workout. Fitness expert Kathy
Kaehler recommends a simple, easy-to remember formula to
stay hydrated when you exercise. “Drink a cup of water before,
during and after workouts, and more if it’s hot or your workout is
long,” says Kaehler. She also recommends sipping drinks
throughout the workout, rather than drinking large amounts at
one time. This practice is more effective for complete
rehydration—rapidly drinking large quantities of fluids may actually
reduce the amount of water your body retains by increasing urine
production. So, it pays to slow down a bit every few minutes to
take a swig from your sports bottle, then continue full speed
ahead!
Use a “weigh-in” to replace water. To replace water lost
from perspiration during a workout, the American Council on
Exercise recommends weighing yourself before and after exercise
and drinking 16-24 fluid ounces to replace every pound lost.
Pick a drink with appeal. Of course, plain water is a great source
of hydration, but if you don’t like water, you can still stay hydrated
by drinking milk, juice, soft drinks, coffee, tea, sports drinks, and
other drinks. Choose what you like, so you’re more likely to drink up.
Make hydration fit into your schedule. Kaehler suggests stocking
up on beverages for the week so they’re ready to grab for workouts,
meals and snacks. Keep water in your car, on your desk and next to
your bed to ensure you always have something to sip on.
Think outside the bottle. Eat plenty of “watery” foods such as fruits,
vegetables and soups— they contribute to hydration, too. Lettuce,
watermelon, broccoli, grapefruit, carrots and apples are just a few
examples of fluid-filled fruits and vegetables.
