How Much Is Enough?

The respected American College of Sports Medicine recommends drinking 16 to 20 ounces of fluid one to two hours before activity. That’s followed by a suggested six to 12 ounces about every quarter hour while outside. Then, when finished, another 16 to 24 ounces of fluids are recommended. If that sounds like a lot, keep in mind that you’re losing body fluids while moving around. You need to restore the balance. 

That’s why it’s important to take frequent water breaks during the course of your activities. Your body needs to maintain its electrolytes, which help fuel the critical chemical reactions that normally go on. When too much water is lost through dehydration, the body can enter the danger zone.

Small and frequent sips are your best friend. If you wait too long and then gulp down a lot of water, your body can expel a lot of the fluids as urine. You may also upset your stomach if you water bomb it.

Fortunately, there are any number of great drinks available that will keep you well-hydrated and on the go, so you can enjoy this season of summer.

Alcohol isn’t among these beverages. Your favorite adult libation actually causes you to dehydrate by killing the production of anti-diuretic hormone, which is used to reabsorb water. It can increase urination, which delays hydration.  Don’t be fooled by the ads showing people high-fiving over icy tubs of beer. And if you’ve had some coffee or tea, or a few cans of cola, don’t think that will do the trick. The best hydration solutions are non-diuretic drinks that help balance your fluids.

Here are some hydrating beverages that get the job done.