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FEATURED ARTICLE:
Summer is coming, and as the weather gets warmer our bodies require more fluids to keep us going. This becomes especially true when we sweat from exercising or even just sit on the beach on a very hot day. Symptoms of dehydration can become noticeable after a body loses just 2% of its normal water volume, and include dry mouth, chapped lips, headache, fatigue, muscle cramps, dizziness, constipation, infrequent urination, and dark colored urine. Dehydration can be a very serious problem, but is also very easy to avoid.
More than 70% of our bodies’ tissues are made up of water, which plays a role in nearly every body function, such as cushioning joints, regulating body temperature, removing waste from the body, and improving skin tone and texture. Drinking plain water throughout the day is a sure way to keep the body well hydrated. The general recommendation for fluid intake is 6-8 glasses a day. Some say this much is not necessary, but this amount definitely cannot hurt you, and may be helpful if it is hot and you are sweating, and especially if you are exercising. All fluids lost from the body as sweat, urine, and through the breath must be replaced.
When exercising, it is even more important to drink water. If you are doing strenuous exercise, a good reference is to drink 8-10 ounces of fluid every 15-20 minutes. This is also probably the only time when sports drinks should be utilized. During exercise such as distance running, cycling, or strenuous hiking, the body’s electrolyte balance can become disturbed. These drinks can replenish electrolytes such as sodium and potassium, provide fuel as sugar (carbohydrates), and taste good so can keep you drinking more. However, these drinks are very high in sugar, and most contain artificial flavors and colors. They are truly only meant for extremely strenuous exercise situations, and are not necessary for the average person taking an hour Pilates class! If you are someone who does exercise heavily though, there are natural alternatives that do not contain the added sugars in the form of high fructose corn syrup or artificial sweeteners, or the color and flavor. You can find powdered or liquid electrolyte replacers in the health food store, and there is also a natural alternative to Gatorade-type drinks called Recharge that is made by the R.W. Knudsen brand.
There are also many drinks on the market today that appear to be healthy, but are still extremely high in sugar, and not much else. For an average 1600 calorie/day diet, the USDA recommends no more than 24 g of added sugars per day. One 20 oz bottle of Vitamin Water contains 32 g of sugar alone, while a 20 oz bottle of Coca-Cola contains about 60 g of sugar! 20 oz of apple juice contains the same amount of sugar as the Coke, and orange juice contains only slightly less. The high amount of sugar in juices is also something to consider with children. Sure you might get a few added vitamins or minerals with the Vitamin Water or juice that you wouldn’t with the Coke, but is it really worth all of the empty sugar you are consuming? Water is the clear choice here, containing no sugar, carbs, or calories and providing superior hydration benefits!
Now that you’ve decided to start drinking more water, lets think about where you will get it. Your kitchen faucet is the obvious choice, but tap water can contain high amounts of chlorine and other contaminants. Bottled water is very popular these days, with “spring” water coming from every corner of the earth. However, a great deal of plastic waste is generated from single serve water bottles, and shipping water from far away uses a great deal of fuel and energy. Much of the plastic this water is bottled in has also been in question because of a chemical called bisphenol A. Some studies have found that BPA may leach into the food or drink stored in the plastic and may cause health hazards. Since it seems unclear at this time exactly which plastics contain these chemicals, a great alternative are stainless steel refillable water bottles from companies such as SIGG and Klean Kanteen. The next step to drinking filtered water that is environmentally sound and healthful would be using a filter for your tap water. Brita and PUR make filters in the form of pitchers with built in filters or filters that attach directly to your kitchen faucet. There are also more advanced filters from companies such as New Wave Enviro Products that remove even more impurities and can be attached under the sink for a cleaner look.
So next time you want to reach for a cold and sugary bottled beverage to quench your thirst, think again and grab a cold glass of filtered H2O!! Your whole body will thank you!
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