Drinking water does more than quench your thirst. It’s essential to keeping your body functioning properly during your training.
Nearly all of your body’s major systems depend on water to function and survive. Water makes up about 60% percent of your body weight and plays a role in everything your body does.
Here are just a few examples of the ways water works in your body:
- Regulates body temperature.
- Moistens tissues in the eyes, nose and mouth.
- Protects body organs and tissues.
- Carries nutrients and oxygen to cells.
- Lubricates joints.
- Lessens burden on the kidneys and liver by flushing out waste products.
- Dissolves minerals and nutrients to make them accessible to your body.
How much water do you need?
Every day, you lose eight to 12 cups of water through breathing, perspiring, and urine and bowel movements. In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Your body loses 8-12 cups of water every day, which needs to be replaced. Factors that increase your fluid needs include: exercise such as marathon training, hot weather, high altitude, a high fiber diet and increased fluid losses from caffeine and alcohol intake.
The overall goal is to minimize dehydration. Adequate hydration can vary among individualsfrom person to person. A practical way to monitor hydration is through by observing the color of your urine color right after you get up in the morning. from the first morning urine after awakening. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine, the color of apple juice, indicates dehydration.
While most of your fluid needs should be met by drinking water, beverages such as soups, milk, 100% percent fruit juice and decaffeinated teas can also help. Fruits and vegetables also contain a fair amount of water. Since it’s hard to track the amount of water you get from food, it’s best to try for at least 8 cups of fluid daily.
Developing healthy water habits isn’t a heavy lift. Practice some of these tips so drinking water is a natural part of your day: To help you stay hydrated, be sure to consistently drink water when it’s hot outside, as well as during and after physical activity.
Healthy water habits
- Start the morning off by drinking a glass of water as soon as you wake up (even before coffee).
- Carry a water bottle wherever you go.
- Set goals for yourself.
- Avoid sugary beverages to elude empty calories.
Don’t like plain water? If you like the tingle of carbonated soda, try club soda, seltzer or sparkling water with a splash of fruit juice. If you’re looking for a little taste with your water, try adding a slice of lemon or lime or making fruit-infused water. Here’s a recipe to try:
Strawberry basil– infused water recipe
Ingredients:
1 pint of sliced strawberries
10 fresh basil leaves, torn
1 sliced lemon
2 quarts water
Instructions: Combine strawberries, basil and lemon in a 64-ounce pitcher. Pour water over top and chill for at least three hours and up to two days.
About the author:
Allie Wergin is a registered dietitian with Mayo Clinic Health System, a network of community-based health care providers committed to health and wellness.
