Hydration: Your Guide to Staying Refreshed and Healthy

Staying hydrated is essential for overall health, particularly during physical activities. Understanding the best options for hydration and how much water to drink can help you make informed choices.

General Hydration Tips

  • Drink water regularly, even if not thirsty.
  • Include water-rich foods like fruits and vegetables in your diet.
  • Be mindful of hydration needs during exercise and hot weather.
  • Limit caffeine and alcohol, as they can cause dehydration.

Coconut Water vs. Sports Drinks

Coconut Water:

  • Natural electrolytes: potassium, sodium, calcium, magnesium, phosphorus.
  • Low in calories and free from artificial additives.
  • Ideal for moderate exercise.

Sports Drinks:

  • Formulated with added electrolytes, carbohydrates, and sometimes protein.
  • Designed for intense workouts to replenish energy and aid muscle recovery.
  • Can quench thirst better during high-intensity activities.

Dehydration and Medical Conditions

Exercising with conditions like diabetes or heart disease requires careful hydration. Dehydration can worsen these conditions, so drink fluids before, during, and after exercise. Recognize dehydration signs like dry mouth and dizziness.

How Much Water to Drink

Your water intake should be based on your size, activity level, and environmental conditions. A general guideline is:

  • Men: On average about 3.7 liters (125 ounces) per day.
  • Women: On average about 2.7 liters (91 ounces) per day.

During exercise, drink:

  • 17-20 ounces of water 2-3 hours before working out.
  • 8 ounces 20-30 minutes before starting.
  • 7-10 ounces every 10-20 minutes during exercise.
  • 8 ounces within 30 minutes after exercising.
  • 16-24 ounces for every pound of body weight lost during exercise

Blog by FitPlan Trainer Erin Womboldt

Don’t Drink Your Calories

It’s
summer, it’s hot, and you’re thirsty. While those sports drinks and
“Zero” thirst quenchers look tempting, think twice before packing
your gym bag full of them.
While
they taste great the drink you reach for could have more calories than you
think. Sugars, sugar substitutes, and food dyes are all too common in the
drinks we choose to cure our summer thirst.
All
calories add up, the ones you eat and the ones you drink, but there is a
difference in how our bodies react to them. Calories you eat from your meals,
protein bars, and other snack help cure hunger and give our bodies a feeling of
fullness. The calories that come from beverages on the other hand may make you
feel refreshed, they have little to no impact on the feelings of hunger or
fullness. This is a calorie over look that can cause us to add hundreds of calories
to our daily intake without even realizing it and it could be why your summer
diet of lean proteins and lots of salads may not be showing results. 
Some
common beverages to watch out for:
  • Gatorade
    = 34 g sugar, 130 cal
  • Minute
    Maid Lemonade = 67g, 260 cal
  • Snapple
    Iced Tea = 46 g sugar, 200 cal
  • Coca-Cola 12oz = 39g sugar, 140 cal
  • Vitamin
    Water = 33g sugar, 125 cal
  • Apple
    Juice = 52g sugar, 240 cal
  • Red
    Bull = 27g sugar, 108 cal

https://dailysuperfoodlove.com/
Sweeteners
have many names, be familiar with them!
  • High-Fructose
    Corn Syrup (equivalent to 10 teaspoons of table sugar)
  • Aspartame
    (Asp)
  • Acesulfame
    (A.k)
  • Steviol
  • Saccharine
    (Sac)
  • Dextrose
  • Maltose

Hydration
is an important part of our diets and fitness routines, just be aware of what
else your drink may be adding to your diet. When in doubt stick to what’s
natural to our bodies… water!
Blog post by Erin Womboldt.

Marathon Training Tip #2: Training in the Heat


So you want to keep up with your training but the summer temperatures are rising. No problem. Follow these tips to have a safe run:

Run Early or Run Late

Avoid running in the middle of the day when the sun is directly overhead. The best time to run in the summer heat is first thing in the morning or wait until after the sun starts to set. If that is not an option, take your workout indoors or seek shady routes.

Choose Appropriate Clothing

Less is more when training in the heat. Wear loose fitting and light colored clothing. Chose moisture wicking materials and stay away from cotton.

Acclimatize

It takes about 8-14 days for your body to adjust to hot and humid weather. Just because you can run a 10 miler at an 8 minute pace doesn’t mean you can do the same when the hot and humid days of summer arrive. You may want to cut your intensity by 65% or 70%. Slow down to let your body adjust then over the next few days gradually build back to your previous level.

Check the Heat Index

Before heading out for your run it’s a good idea to check the air quality and the heat index. The heat index tells you what the temperature feels like when combining the air temperature and the relative humidity. For example if the air temperature is 90 degrees and the relative humidity is 70%, then it’s going to feel like it is 106 degrees.

Hydrate, Hydrate, Hydrate

Hydrate before your run. As a rule of thumb drinking 16 ounces of water two hours before running will ensure a good hydration level.  Carry water with you when you run or head to the track where you know every 1/4 mile you have a bottle of water waiting if you want some refreshment. Remember don’t wait until your thirsty before drinking!

Drink Sports Drinks

For runs lasting longer than one hour, you begin to deplete vital electrolytes (i.e., sodium and potassium). Sodium is needed in order for your body to absorb the fluids you’re ingesting. Depleted potassium levels can increase your chances of experiencing muscle cramps. So if you are going to run more than one hour you should switch from water to a sports drink that will replenish these electrolytes.

Blog post by Alan Harrison.

About Alan Harrison

Alan is a Certified Personal Trainer through the American College of Sports Medicine (ACSM). He has a degree in Physical Education and Kinesiology and has held many positions throughout the years as a teacher, coach and Athletic Director.  A former runner, Alan has a passion for sports and is starting to get back into running with the motivation from his Cape Cod Rehab Running Team coworkers and clients.

6 Spring Safety Tips for Exercising Outside

It’s
finally Spring! Warmer weather is finally here! Get ready for some fun in the
sun with these outdoor safety tips.

Run/walk against traffic and bike with traffic.

When
possible, try to run on the sidewalk and away from any traffic. If you do
decide to hit the road, run/walk against the traffic and ride your bike with
the traffic. Wear light clothing so motorists can easily see you.

Bring a phone or tell a friend/family member where you
are going.

If you are
going out for a hike or even a short run, it’s important that someone know
where you are going for safety. Bringing a phone can come in handy in case you
get lost or need help. It’s even more fun to exercise with a buddy!

Pick a popular area.

If you
are going to exercise on your own, pick an area where there are others around.
Avoid secluded areas. Stick to the trail and bring a map with you if venturing
off somewhere you are not familiar with.

Be aware of the weather.

Be
prepared for anything! Make sure to wear sunblock and stay well hydrated. Also,
make sure to wear appropriate clothing for your activity. Check the weather
before venturing out so you know what to expect.

Change your routine.

Although
consistency is nice, it is important to exercise at different times of the day
and on different days. This will help minimize someone noticing your routine.
Safety first!

Protect yourself.

Be aware
of your surroundings. Don’t wear headphones in both ears or listen to
headphones at a lower volume. Take notice of any specific landmarks and people
around you.

Blog post by
Nikki Courtney.

Coconut Water vs Sports Drinks for Rehydration and Electrolytes


What’s in your drink?

Everyone knows that water is important to drink throughout the
day, especially if you are active. Physical activity requires an increased
fluid intake because we sweat- which contains not only water but also salts and
other compounds and helps regulate body temperature. This loss of salts can
lead to an electrolyte imbalance. It is important to replace these
electrolytes, especially after vigorous activity. Electrolytes such as sodium,
potassium, and calcium are essential for the body to function and plain water
typically does not contain these vital electrolytes. Coconut water and sports
drinks are often looked to after physical activity to restore hydration levels
as well as electrolyte levels. But which is better?

Coconut Water

Coconut water is the clear liquid inside young, green coconuts.
Coconut water is different from coconut milk which is squeezed from the white,
freshly outer layer.2 It is packed with naturally occurring
potassium, sodium, calcium, magnesium, and phosphorus- all very important
electrolytes. Coconut water also contains natural sugars and protein.

Sports Drinks

Sports drinks are specifically made with added electrolytes,
carbohydrates, or protein, depending on the brand. Many now have a “low
calorie” version, but typically contain calories in the form of carbohydrates
to help restore energy levels during or after physical activity. Sports drinks
sometimes contain protein to help aid muscle recovery, adding to the calorie
count.

Which is Better?

There are only a few research studies comparing coconut water,
sports drinks, and plain water directly. In regards to rehydrating, Harvard
Medical School recommends drinking plain water if you are not doing vigorous
physical activity. “Drink when you are thirsty and don’t waste your money or
calories on sports drinks- choose water instead…  Athletes who have had a muscle cramps may
need to drink extra, and may need more electrolytes.”4 While it is
better to drink either coconut water or a sports drink to replace electrolytes,
the studies that have been done found no significant difference between
rehydrating with either one. Both will replace the electrolytes lost, help
refuel you with energy, and contain protein.1,2,3 However, it was
found that both coconut water and sports drinks will lead to more
gastrointestinal bloating compared to plain water.3 Interestingly,
those participants drinking sports drinks felt that their thirst was quenched
better than those drinking plain water or coconut water.1
Overall, all agreed to rehydrate! Save the coconut water and
sports drinks for moderate to vigorous intensity physical activity. Drink plain
water throughout the day. If you are not sure how much water you should be
drinking, check with your doctor.
Reference
  1. Kalman, D. S., Feldman, S., Krieger, D. R., & Bloomer, R. J.
    (2012). Comparison of coconut water and a carbohydrate-electrolyte sport drink
    on measures of hydration and physical performance in exercise-trained men. J
    Int Soc Sports Nutr Journal of the International Society of Sports Nutrition,
    9(1), 1. Retrieved March 9, 2016, from https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-1
  2. Levers, K. (n.d.). NATURE’S GATORADE: Effectiveness of Coconut
    Water on Electrolyte and Carbohydrate Replacement. Retrieved March 09, 2016,
    from https://huffinesinstitute.org/resources/articles/articletype/articleview/articleid/446/natures-gatorade-effectiveness-of-coconut-water-on-electrolyte-and-carbohydrate-replacement
  3. Saat, M., Singh, R., Sirisinghe, R. G., & Nawawi, M. (2002).
    Rehydration after Exercise with Fresh Young Coconut Water,
    Carbohydrate-Electrolyte Beverage and Plain Water. [Abstract].J. Physiol.
    Anthropol. Journal of PHYSIOLOGICAL ANTHROPOLOGY and Applied Human Science,
    21(2), 93-104. Retrieved March 9, 2016, from https://www.ncbi.nlm.nih.gov/pubmed/12056182
  4. Skerrett, P. J. (2012, July 30). Trade sports drinks for water [Web
    log post]. Retrieved March 9, 2016, from https://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079

Blog post by Nikki Courtney.

The Magic of Seltzer Water


The human body needs water for a number of reasons. We need water
for not only vital functions like digestion, temperature regulation, and blood
pressure, but a lack of adequate water intake can lead to a multitude of health
concerns. Water makes up about 60% of the body weight of an average adult.
There are many ways to ingest water including from the foods we eat. Drinking
plain water can get boring and with options like soda and fruit juices, it’s
hard to get enough. Carbonated water, also known as seltzer, is a great
alternative for soda drinkers to drink more water. But is seltzer just as
healthy as plain “still” water?
Seltzer is water that is infused with carbon dioxide, giving
seltzer and soda their signature fizz. The carbonation in seltzer water causes
it to be slightly acidic, around 5 or 6 on the pH scale. Plain water has a pH
of 7, making it neutral (neither basic or acidic). Most soda has a pH as high
as 2.5, making it acidic. Acidic drinks can sometimes soften tooth enamel,
especially if they contain citrus fruits. Seltzer is a better choice than soda
because it does not contain sugar and is less acidic.
Besides having no sugar and a low acidity, seltzer water can also
help you with your diet. The carbonation in seltzer can help you feel more
full. This can be beneficial to help control portion sizes and help you lose
weight. However, drinking too much seltzer water can cause some
gastrointestinal discomfort, especially if you have a preexisting
condition. 
It’s important to note that there are many different types of
seltzer water, each with its own benefits. Plain seltzer water is just water
infused with carbonation. Mineral water comes from natural springs and contains
minerals. Club soda, on the other hand, is seltzer water with added minerals.
That means it’s not from a natural spring and is essentially “artificial”
mineral water. Lastly, tonic water is really in a class of its own. Tonic water
is carbonated water infused with quinine, a bitter tasting alkaloid extracted
from the bark of a cinchona tree. Tonic water is the only seltzer water that
generally does contain calories. Mineral water, club soda, and plain seltzer
water generally have ZERO calories!
Plain water is almost always the best choice but if you want to
change it up or try something new, try seltzer water! You should always consult
your doctor or nutritionist before making a drastic change in eating habits. If
you are looking for a healthier choice with less calories and sugar, or if
you’re looking for a less acidic drink that won’t wear on your tooth enamel as
much as soda, try seltzer water.

Blog post by Nikki Courtney.

Dehydration & Exercising with Certain Medical Conditions

What don’t
we need water for?

Water is essential in everyday life. The human body needs water
for anything from digestion to hormone regulation to circulation. The body will
function properly as long as there is an adequate fluid intake. The water we
need can come from both foods and beverages. “In the United States it is
estimated that about 22% of water comes from our food intake while it would be
much higher in European countries, particularly a country like Greece with its
higher intake of fruits and vegetables, or South Korea1.” When the
human body needs more water than what is taken in, dehydration occurs.
Dehydration can have some severe signs and symptoms and can also exacerbate
some medical conditions. Also, certain medical conditions require medication
use that can change how much water the body needs.

Hypertension
and Diuretics

Hypertension, or high blood pressure, is sometimes treated with a
diuretic or “water pill.” Diuretics encourage the body to get rid of “unneeded”
water and salts through the urine. By getting rid of this excess water the
heart can pump more easily and as a result lowers blood pressure. Diuretics can
also be used to treat heart failure, liver problems, and kidney problems. A
common side effect of water pills is increased urination to expel the extra
water from the body. Dehydration can occur in individuals on this type of
medication during exercise due to the increase in perspiration coupled with the
diuretic medication. It is important to remember that diuretics help to get rid
of unneeded water and it is still very important to drink water throughout the
day and when you exercise.

Hypotension

On the other hand, drinking water can actually help hypotension
(low blood pressure). Orthostatic hypotension- low blood pressure caused when
changing from a lying position to a sitting or standing position, often too
quickly- can be mediated by drinking small sips of water over a 15- 20 minute
period1.

Headaches

Drinking water can help get rid of headaches. “Ingestion of water
provided relief from headache in most individuals within 30 minutes to 3 hours3.”
Headaches can be caused for a number of reasons. Dehydration headaches can be
caused by a lack of water or an electrolyte imbalance, so hydrating and
replacing the electrolytes that were lost is best.

Adequate
Intake (AI) for Water

The World Health Organization (WHO) has done multiple research
studies to find out how much water to drink each day. Every person is different
and the amount of water an individual’s needs just to survive varies depending
on age, gender, height, weight, climate, and activity levels. The WHO came up
with an adequate intake guideline. Please keep in mind that 1 liter is equal to
almost 34 fluid ounces.
AI for boys and girls birth to eight years of age2
0- 6 months
0.7 L/day of water, assumed to
be from milk
7- 12 months
0.8 L/day of water, assumed to
be from milk and other beverages
1- 3 years
1.3 L/day
4- 8 years
1.7 L/day
AI for ages nine and older2
9- 13 years
Boys: 2.4 L/day
Girls: 2.1 L/day
14- 18 years
Boys: 3.3 L/day
Girls: 2.3 L/day
19- 70+ years
Men: 3.7 L/day
Women: 2.7 L/day
If you have questions about water intake, dehydration, or its
effects on certain medical conditions, please speak with your doctor directly.
They will be able to help determine exactly how much water you need!
Reference
1.  —Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2011, August 1).
Water, Hydration   and Health. Retrieved
February 13, 2016, from  
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
2.  Grandjean, A., & World Health Organization. (2004,
August). Water   Requirements, impinging
Factors, and Recommended Intakes. Retrieved  
February 13, 2016
3.  —Simpson, M. R., Howard, T., & American College of
Sports Medicine. (2011).   Selecting and
Effectively Using Hydration for Fitness. Retrieved February   13, 2016, from
https://www.acsm.org/docs/brochures/selecting-and-  effectively-using-hydration-for-fitness.pdf

Blog post by Nikki Courtney.