10 Great Reasons
To Keep Staying Hydrated

Staying Hydrated is more important than you realize. Other than oxygen, water is the most vital substance that our bodies need to function correctly. Water is a critical ingredient of good nutrition. We cannot live without it, and do not live as well without enough of it. It helps regulate body temperature and is particularly important before, during, and after exercise. It also helps flush toxins from the body; it also helps to deliver nutrients throughout our system, thus nourishing and protecting vital organs such as heart, kidneys, skin and brain. The importance of staying hydrated and avoiding dehydration is critical for your good health.

Since our bodies are made of approximately 70 percent water, it's important to hydrate yourself before, during and after exercise. Below are 10 great reasons to stay hydrated:

(1) WATER AFFECTS OUR BODIES FUNCTION
Water helps our bodies to function and it assists in the absorption of vital nutrients, digestion, excretion and maintaining normal body temperature. Without staying hydrated, the body can't function normally.

(2) WATER RECOMMENDATIONS
Recommendations are for at least two liters of fluid every day. If you don't drink enough water your ability to exercise will be compromised. It's important to keep in mind that you need to drink more fluid during exercise and during hot whether.

(3) STAY HYDRATED...DRINK, DRINK, DRINK
You may not feel thirsty or have the urge to drink water, but be careful that your body hasn't adjusted to a state of dehydration. Thirst is slow to develop, so hydrate your body on a daily basis and aim for the recommended intake of water per day. Remember, by the time you are thirsty you've already reached a state of being dehydrated.

(4) WATER IS A NATURAL RESOURCE
Water is a natural resource and readily available everywhere so why not take advantage of it!

(5) A COFFEE (OR SODA) A DAY, KEEPS HYDRATION AWAY
Many people treat themselves to morning coffee. Did you know that for every cup of coffee you drink, you have to make sure you have enough water to re-hydrate yourself afterwards. Keep in mind that some drinks can be dehydrating. For example, drinks high in salt such as soda and drinks high in sugar like Kool-Aid add to the challenge of re-hydration. A good alternative is again water or watered down 100% fruit juices like orange juice.

(6) WATER IS GOOD FOR HEALTH
Water is excellant for the body and good for your health. It helps to flush out waste and other unwanted impurities from your body.

(7) YOU DON'T NEED TO WORRY ABOUT THE CALORIES
Water is the perfect drink of choice -- you don't even have to count the calories as water is calorie free!

(8) IMPROVE THE QUALITY OF YOUR SKIN
Dehydration is one of the most common causes of tired and dry skin. Water carries nutrients throughout the body while flushing out toxins. By drinking the recommended six to eight glasses per day (around two liters), this will replenish fluids to keep you hydrated. Water also works as a moisturizer to help improve the appearance and texture of the skin.

(9) REPLACE, REPLACE, REPLACE
Dehydration is a common problem, particlarly with people who exercise regularly. Our bodies already lose fluid through sweat, urine, and breathing, so it's important not only to drink the recommended six to eight glasses per day (around two liters), but to also put back into your body the fluid lost through exercise

(10) PROTECT YOUR BODY FROM THE ELEMENTS
Hot, humid weather as well as home heating/air conditioning can cause your skin to lose its moisture even during winter time. So, it's important to stay hydrated throughout the year. Always take in additional fluids to replenish the lost moisture

THE BOTTOM LINE.......

The best rule of thumb a young athlete can use is to drink half of their bodyweight plus 20% each day. So, if you were a 180 pound male, you would aim to drink about 125 ounces of water (90 ounces plus 20%). Remember, a body without enough water will have slower reaction times, less ability to concentrate, and less ability to generate strength and power…a recipe for disaster for the growing young athlete don’t you think?

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