Exercise and Hydration- The Facts

Water Facts:

• Water makes up almost 70% of the body’s composition.
• Water transports nutrients and gases.
• Water helps to remove waste and toxins from the body.
• Water helps to regulate the body’s temperature.

Symptoms of Dehydration (too little water in the body):

• Muscular cramps
• Dizziness, nausea
• Headaches
• Fatigue
• Decreased performance and ability to concentrate

Heat illness can be deadly if not treated quickly. If you think someone may be suffering from heat stroke contact 911. Try to get them indoors or to a shaded area, remove any heavy clothing, cool the individual with ice packs or water, and get them to drink as able. Heat stroke is a serious medical emergency, especially in infants, the elderly and those with other medical complications.

Preventing Dehydration:

• Drink 8-16 oz of water each morning upon waking up
• Take sips of water throughout the day, shooting for one oz. per kg bodyweight (remember there are 2.2 pounds in one kg, so divide your bodyweight in pounds by 2.2 to get kilograms). 
• Consume low calorie, low sugar drinks if necessary to meet water needs.
• Limit your intake of alcohol and caffeinated beverages, they are diuretics and can cause dehydration.

Exercise and Fluid Intake:

• Two hours before exercise drink 8 to 16 ounces of water.
• During exercise, drink 20-40 ounces of fluid per hour, 1/2 to 1 cup every 15 minutes.
• When exercising for extended periods, use of a sports drink can help replace lost sodium and electrolytes, however you must keep their calorie counts and sugar content in mind. The average gym-goer or those working out for less than 90 minutes usually do need need a sports drink beverage. Endurance athletes, heavy sweaters or those exercising in heat/humidity may benefit from these drinks.
• Water is adequate for less intense exercise or that lasting less than two hours.

What and How Much Should I be Drinking?

• After exercise consume 16 ounces (2 cups) of fluid for each pound lost (weight yourself before and after exercise).
• Thirst is the first sign of dehydration; you must drink even when you’re not thirsty.
• Adequate hydration will improve both your workouts and your recovery
• Active individuals should drink 10 to 12 cups of fluid per day. (Beverages and foods account for the recommended fluid intake).The amount of fluid lost per day depends on activity, temperature, elevation, body composition, and gender, therefore, it various from person to person
• Always have a bottle of water or sports drink with you when working out to ensure proper hydration.
• Check your urine to determine hydration status, clear to light-colored urine means you're well hydrated, while a darker yellow indicated dehydration.
• Proper hydration is the first step in preventing heat exhaustion and heat stroke (which may be fatal!)
• Fluid intake is crucial even in cold temperatures as water is lost through respiration

For more information on hydration and exercise or other health, fitness or nutrition related items. Check out keypotentialfitness.com.

Keeping Your Kids Healthy and Active This Summer

While we celebrate the warmer temperatures, longer days, and fun summer activities, we also have to think about what children are up to during the day. The lack of structured recess and P.E. combined with less-than-stellar summer snacks can leave some children with unnecessary summer weight gain. The Center for Disease Control states that more than one-third of children and adolescents are now overweight and obese. This statistic is both alarming and saddening. The truth is obesity is preventable. Take the time to ensure your children stay active and make healthy food choices this summer.

The outdoors are full of summer activities for kids and families to enjoy. Pack a healthy lunch and head down to a local park. Spend the day at a city pool for a family swim or sign your children up for swimming lessons. Ride bikes along walking/riding paths (as available in your area). Most areas offer an array of summer camps- athletics, arts, dance, exploration etc. Make sure to take advantage of these active, enriching activities.  

If you want to increase your child’s activity within the comfort of your own home, consider letting them run through the sprinklers, setting up an outdoor obstacle course or designing a scavenger hunt for household items. Buying an inexpensive heart monitor is a great idea for older children. They’ll enjoy trying to keep their heart rates within a certain range.  Be sure to set a time limit on the use of electronics (TV, video games, computer, etc.) and provide incentives for your child to “move” more. Can’t seem to pry your children away? Consider purchasing a Nintendo Wii, or Xbox-Kinect, game systems that involve the use of body motion. 

Remember to never use food as a reward or talk about your child’s weight around them. This can lead to an unhealthy relationship with nutrition and exercise. Instead, lead by example. Practice a healthy, active lifestyle yourself, and explain to your children the benefits of sitting less and moving more. It is never too early to introduce your children to physical activity and to instill habits that will last a lifetime.

Hot summer days bring out the popsicles, ice cream, ice-cold Kool-Aid and Slurpees. You do not need to ban these items from the house. Instead, teach your children that there are “sometimes” foods and “all the time” foods. Sometimes foods are higher in sugar, fat, and calories and should be eaten in moderation. “All the time” foods are nutritious and should make up the bulk of their diet. Depriving your children or planting the idea of “good food” /“bad food” in their minds can lead to disordered eating practices later in life. Make sure you introduce many different, nutritious foods at a young age. Enforce a “one-bite” policy; that is, they must take at least one bite of the food you serve them, if they dislike it, they do not have to finish it. Most children are good at monitoring their hunger signals, meaning they know when they’re hungry and when they’ve had enough. Being a member of the “clean plate club” in not necessary.

Having trouble getting your child to eat their fruits and vegetables? Consider growing a garden or taking a trip to a “you-pick” farm. Getting them involved in the growing and harvesting process will make them more willing to try the “fruits of their labor”. Don’t fret if your child still is not a fan, keep introducing them in different ways, or even working them into their favorite foods (e.g. green peppers in spaghetti sauce, pureed butternut squash in macaroni and cheese, the options are endless.).

I’ll leave you with some “simple summer snack swaps.”  Keeping these items in the house and ready to grab on a hot day can save you and your children hundreds of calories, not to mention a sugar rush.

• Replace sugary drinks (Capri Sun, Kool Aid, Sunny D) with sugar-free Crystal Light or low calorie lemonade. Be careful of “fruit juices” -- they can be packed with sugar.
• Buy low calorie versions of popsicles (kids won’t know the difference!).  Better yet, make your own popsicles with healthy fruit, Crystal Light, or low fat yogurt.
• Replace chips, pretzels, and other “nutritionally empty” foods with fruits and vegetables. Have them cut up and accessible so children are more likely to grab them. Consider serving them with natural peanut butter, hummus, or yogurt dips.
• Instead of fruit snacks, try frozen grapes. They’re refreshing and lower in unhealthy sugars and artificial ingredients. 
• Ensure your children are consuming enough protein. Convenient summer foods are often nutritionally void carbohydrates. Add low fat dairy products, lean meats, and hard boiled eggs to your shopping list. 

Summer is a time for relaxation and rejuvenation, but don’t forget to remain active and focus on making healthy food choices. Together we can prevent and even help stop childhood obesity. Here’s to a safe, happy, and healthy summer.