Garrick Adamson
“The power of water and a guide to hydration”
W
ater is a
part of our
everyday lives and
is around us constantly. It’s in our
kitchens, our bathrooms, lakes,
oceans, and even falls from the sky,
75% of the earth is water. Water is
the most abundant, yet possibly the
most overlooked, substance in the
body. Many Americans every day go
dehydrated without even knowing in
the slightest sense. Many signs of
dehydration go unnoticed
because of lack of education.
An average American citizen
will usually wake up, grab
their cup of coffee, energy
drink etc, head to work, and
around noon time it’s time for
their second cup. The only time they
ever drink water would be while
eating or if they happen to get
thirsty. But in fact water should be
drunk way before you get to the
point of thirst. In other words don’t
wait until you are thirsty to drink
water, doing so is just an indicator of
dehydration. The best way to stay
hydrated is to take a couple small
sips of water, every t en or fifteen
minutes. This sounds much harder
than it is, but I assure you that the
hardest part is staying away from
diuretics such as coffee and
soda. With the accessibility
of all of these lattes, frappes,
and iced teas its really easy
to forget about the
importance of water. Water
can help prevent ail nesses
Garrick Adamson
such as
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Exhaustion
Constipation
Asthma
Headaches
Diabetes
Heartburn
Hypertension
Joint and muscle pain
Immune diseases
and Depression
Your body is like an engine, and it
requires fluids to keep it cool, lubricated,
and performing well. It doesn’t matter what
you are doing, you need water, lots of it. It
is essential that you keep yourself well
hydrated before, during and after each and
every activity if you want to maintain good
performance. Good hydration will also help
to avoid early fatigue during outdoor
activities. According to Valleywater.net,
“Water represents 45 to 60% of an adult's
Yes
total body weight.” Water intake is
different for everyone depending on their
lifestyle. The less sedentary you are day by
day, the more water your body requires for
proper functioning. For example an average
competitive athlete should be drinking
around a gallon of water a day. Water is lost
every day through sweat, urine, and for the
more emotional type even tears. And when
water is lost it must be replaced. A common
misconception is that after a tough
workout, the weight lost is fat. Actually
what was lost during that grueling workout
was nothing but water, in the sports world
we call this water weight. In order to
rehydrate fully you must drink one and a
half time the water lost during a workout or
through activity. A trick to improve
hydration is to consume salt. Drinks with
salt (Sodium) in them help the body hold
and want to consume more water. Plain
water actually switches off the thirst
mechanism, where as sodium will have your
body wanting more water!
No
Garrick Adamson
“No you people are drinkin
the wrong water”
Name of site
Url
Content
Audience Rating
Extreme Nutrition
http://www.extremenutrition.co.uk/news_and_arti
cles/understanding-importance-hydration.php
Hydration
info and facts
Anyone
active
1/4
Importance of
Hydration
http://eatdrinkbetter.com/2011/08/25/water-theimportance-of-hydration/
Waters
benefits on
the body
Adults
interested
in nutrition
3/4
Wolverine Sports
Blog
http://wolverinesportsblog.com/2011/03/25/13/
Dehydration
in athletes
Athletes
3/4
European
http://www.europeanhydrationinstitute.org/the_im
Hydration Institute portance_of_hydration.html
The science
of hydration
High school 3/4
students
and up
Staying on TRAC
http://trac.uis.edu/2011/04/importance-ofhydration.html
Hydration
Tips
College
students
2/4
Livestrong
http://www.livestrong.com/article/438279-theimportance-of-hydration/
Athletic
performance
/ Weight loss
Anyone
Active
1/4
Garrick Adamson
Common Myths about Hydration
Myth #1: You must drink eight glasses of water a day
In reality, fluid needs vary widely, both for individuals and on a day-to-day
basis. The Institute of Medicines' Food and Nutrition Board's general
recommendation is 91 ounces (about 11 cups) of total water daily
Myth #2: It's best to drink like your
workout buddy
Sweat rates vary greatly among people,
especially during prolonged exercise or in hot
weather. How much you need to drink depends
on how much fluid you need to replace
Myth #3: Drink as much water as possible before working
out
Hyponatremia, a dangerous drop in blood-sodium levels that can be lifethreatening, results from overdrinking--replacing water without adequately
replacing sodium lost through sweat.
http://www.active.com/women/Articles/4-Common-Hydration-Myths.htm
Garrick Adamson
The Question Corner!
“Come with questions, leave with answers”
Q:
I am on a sports team and was curious what the best drink used to hydrate is. I usually drink
water but I have heard of other drinks that can hydrate better and are healthy.
A:
Athletes drink water with additives (sugar, salt, potassium, etc) which make it osmotically correct
so as to prevent bloating and to allow it to pass through the upper GI tract more quickly than plain
water. If sports drinks have too many calories look for something else, though many have just as much
calories or more.