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Ten Tips for Proper Hydration
The Nutrition Information Center at The Rockefeller University offers
the following tips for maintaining proper hydration:
* Drink at least eight 8-ounce servings of water each day. The
more active you are, the more water you need to replenish lost fluids.
* Don't wait until you're thirsty to drink water. By the time
you feel thirsty, you have probably already lost two or more cups of
your total body water composition.
* Drink plenty of water throughout the day. Convenience is a
must, so carry a bottle of water with you as you commute to work, run
errands or enjoy a day at the beach. While at work, keep a bottle of
water on your desk, or visit the office water cooler and take a water
break rather than a coffee break.
* Don't substitute beverages with alcohol or caffeine for
water. Caffeine and alcohol act as diuretic beverages and can cause
you to lose water through increased urination.
* Once you start exercising, drink water throughout your
workout. Keep a bottle of water with you and take frequent water breaks.
* Don't underestimate the amount of fluids lost from
perspiration. Following a workout, you need to drink two cups of water
for each pound lost.
* Start and end your day with water. Your body loses water
while you sleep, so drink a serving before bed and again when you wake up.
* Common colds and the flu frequently lead to dehydration.
Keep a large bottle of water next to your bed so you can sip it
throughout the day without having to get up.
* Cool water – not carbonated beverages or sports drinks – is
the best fluid for keeping hydrated when it's warm outside. Cool water
is absorbed much more quickly than warm fluids and may help to cool
off your overheated body. If you're going to be away from home or
outdoors, make sure you keep a bottle of water close by.
* Make sure your children drink enough water. Children need
water to balance their intake of other beverages – especially during
activities. Packing bottled water in a child's lunch instead of juice
or regular soda can also help prevent childhood obesity.
A cloudy day is no match for a sunny disposition.
~ William Arthur Ward
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Carrots were first cultivated in 500 BC in the Mediterranean regions. The first carrots were purple, white, and yellow. They were introduced in Europe in the 1600s.
