Running on H20

Rebecca Rebmann recommends 92 ounces of fluid for women and 125 ounces for men each day.

Last week Steve shared his winter dehydration woes. We did a little more research and chatted with Rebecca Rebmann (M.S., R.D.), a sports nutritionist and dietitian at the University of North Carolina at Chapel Hill, to get the run down on healthy hydration.

Q. Why is hydration so important?
A. Water plays an important role in maintaining our body’s homeostasis. Water is the most abundant component of the body (approximately 70 percent), and plays a part in regulating body temperature, flushing toxins out of the body, digestion, fat metabolism, nutrient transport, and it lubricates and cushions organs. We lose a lot of water daily through metabolic losses, sweating, urinating, respiration, etc. so we need to replace this lost fluid, especially when our water losses are increased, for example during exercise. A 1-2 percent drop in hydration levels can lead to both physical and mental performance decreases, leaving you more at risk for injury and heat illness/stroke. When we lose water and don’t replace it, our body will pull it from our blood, which in turn thickens the blood, making the heart work harder to pump blood through our system.

Q. Do you recommend a standard intake level?

A. In general, women need 92 ounces and men need 125 ounces of fluid daily (not accounting for any extra water use due to exercise etc.). On top of that, water loss through exercise needs to be accounted for. The best way to do this is to individualize your own requirements based on your sweat rate.
TIP: Drink 7-10 ounces every 10-20 minutes during exercise. What is an ounce? One big gulp. Try calculating your total daily hydration needs using Coca-Cola’s online calculator. You can even factor in exercise time and intensity.

Q. When should you be drinking energy drinks?

A. Depending on “energy drinks” as we know them (i.e. drinks often packed with sugar, caffeine, high levels of B Vitamins, and a handful of other herbs and/or nutrients packaged in a can or bottle with cool graphics and a sexy name) is never a good idea. On the average, the key “energy” ingredient in these drinks is the stimulant caffeine (or the herbal forms of it), regardless of what the labels say. Remember, the FDA requires the addition of caffeine on the label, but they don’t require or monitor the amount that is stated on the label. In regard to the other “energizing ingredients,” the research just doesn’t equivocally support them. Sure, B vitamins are the vitamins involved in metabolic processes which produce energy, but ‘superdosing’ on them is not going to all of sudden cause the body to produce more energy. There are other things involved in those reactions that must be in place as well. Our body uses carbohydrates for energy, plain and simple. Perhaps a better idea would be to work with a dietitian (or even consult some online websites for training, given that they are sponsored by a credible organization) to determine whether or not your calorie intake and percentage of carbohydrates in your diet is adequate. Endurance athletes on average should keep a diet approximately 60 percent in carbohydrates. Also, keep in mind, that while caffeine will give you a short-term boost due to its stimulant properties, you’ll pay for it later. Excessive caffeine has been linked to medical complications ranging from interrupted sleep to headaches to women giving birth to smaller babies. Caffeine has also been linked to increasing heart rate and blood pressure, which poses a potential conflict to those with certain medical problems.

Q. What are signs of dehydration?
A.
-  Thirst
-  Irritability and general discomfort, followed by…
-  Headache
-  Weakness
-  Dizziness
-  Cramps
-  Chills
-  Vomiting
-  Nausea
- Decreased performance.

*Recognize these signs early and help allay the occurrence and severity of heat illness.

Q. Any tips for the nonwater fans out there?
A.
- Flavor it! Add the individual crystal lite packs to a water bottle. There is a great product out now called True Lemon (and True Lime) that you can add to water to get the flavor without the sweetness, just like asking for a glass of water with lemon!
-  Increase fruit consumption, especially fruits high in water content such as watermelon, etc.
-  Drink broth based soups (be mindful of the sodium content or make your own). Drink a sports drink during endurance events; the extra carbohydrates will help digest the water properly, and will give you some added energy to make it through the event. As well, the added sodium will help replace electrolyte losses and tends to encourage drinking. When all else fails, mix water and juice.