H20, Hydration & Exercise

1. Follow conventional wisdom- drink at least 8 - 8oz glasses of water every day.
2. Don't wait until you feel thirsty to drink water. By the time you feel thirsty you have probably already lost two or more cups of your total body water.
3. Drink plenty of water throughout the day. Convenience is a must, so carry a bottle of water with you when you commute to work, run errands, or enjoy a day outdoors.
4. Don't substitute caffeinated coffees. tea and sodas for water. Caffeine acts as a diuretic, causing you to lose water through increased urination. Alcoholic beverages have similar effects.
5. If finding time to drink water is a problem, keep a bottle of water on your desk. Or visit the office water cooler and take a "water break".
6. Once you start exercising, don't stop drinking. Keep a bottle of water with you and take frequent water breaks.
7. Don't underestimate the amount of fluids lost from perspiration. You need to drink 2 cups of water for each pound lost during exercise.
8. Start and end your day with a serving of water. Your body loses water while you sleep, so drink a serving before bed and again, when you get up in the morning.
9. Don't forget the common maladies (such as colds and flu) can frequently lead to dehydration.
10. Remember that when it's warm outside, cold water is the best fluid for keeping hydrated.

Dehydration may lower your resting metabolic rate! The number of calories you are able to burn when you do nothing. Since RMR accounts for most of the calories you burn daily, even a small drop may have a long-term effect- so drink up. Getting enough fluids helps to remove dieting waste products such as ketone bodies, which harm blood and tissues.

H20 & Exercise

When physically active people exercise they can lose lots of (2-6% of their body weight). With water loss the body's main cooling mechanism - blood flow to the skin and sweating - becomes less efficient. As body temperature rises, risk of heat exhaustion rises. The heart beats faster, muscles fatigue faster and performance falters. What's more the exercise that is supposed to make you feel invigorated leaves you feeling fatigued and worn out, dizzy, headachy and nauseated when you are dehydrated.

Always Start Out Well Hydrated

2 hours before an event drink 16oz water. Any excess will be lost through urination before the event. If you do not have to urinate drink another 8oz.If you cannot drink 2 hrs before the event drink 8-16oz before starting the activity. In either case drink 6-12oz water every 15-20 minutes during the activity (esp. when exercising in heat. Water should be cool 40-50 degrees Fahrenheit.

To Be Sure You Are Drinking Enough Water

Weigh yourself before and after the event. You will need 2 cups/water for each pound deficit lost as sweat during the activity.

Caffeine and Alcohol Are Dehydrating

If you drink alcohol the night before an event drink 2 cups of water before bed and 1 cup in the morning. What about electrolytes- sweat contains sodium, potassium, chloride, etc. In exercise you lose mostly water, some minerals that are readily replaced with meals and snacks. Sports drinks are good if exercise is intense in excess of an hour.

What Exercise Can Do for You

• Along with a healthy eating plan, exercise can help improve your sense of well being and increase your life expectancy.
• Strength training- lifting weights, leg lifts, push ups, chest and shoulder lifts
• Strengthens bones (protect against osteoporosis) Lessens arthritis pain Helps prevent obesity Improves endurance Builds lean muscle mass
• Aerobic exercise- jogging, swimming, cycling, brisk walking (30-40 minutes moderate intensity) Reduces risk of: Heart disease Diabetes Osteoporosis Obesity Lessens pain and stiffness of arthritis Raises T-cells, thus improves immunity
• Before embarking on an exercise program consult your doctor if you have: High blood pressure, diabetes History of heart attack or chest pains Shortness of breath Ulcerated non-healing wounds on feet Involuntary weight loss Irregular heartbeats or pain in legs or buttocks History of bone fracture and/or falls

June 2000

Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management.
Donna is available for private consultation by referral only. Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.