Time for a Water Break

I am in training to run a half marathon (13.1 miles) in late April.  We are training and have our first run (5K) this coming weekend).  Proper hydration keeps your body functioning properly, keeps your skin more youthful and is required for overall health.

Age plays a role in how much fluid intake is needed to stay hydrated:

• 1 cup equals 8 ounces
• Children age 4-13 years of age:  5 to 8 cups daily 
• Teenage boys and adult men :  13 cups
• Teenage girls and women:  9 cups

Active people should drink 2-3 cups of water 2 lours prior to exercise and 1-2 cups of water every 20 minutes of exercise.  Sports drinks are recommended for activities lasting longer than 1 hour to replace fluids, electrolytes and carbohydrates which provide energy for muscles.

Much of your fluid intake can result from the foods you eat.  The following foods are high in fluid:

• Watermelon:  92%
• Carrots:  82%
• Broccoli:  91%
• Tomatoes:  94%

Know the signs of dehydration:

• dry mouth
• dizziness
• decreased urination
• urine is dark yellow
• feeling of tiredness
• muscle cramps

Advanced dehydration may result in no urine production, excessive thirst and confusion.