Sign In
KraftCanada.com
PrintClose Window

    Hydration

    Waiting to drink until you feel thirsty is a sure way to get dehydrated. Thirst is not an accurate indicator of whether or not you are dehydrated. In fact, the body’s thirst mechanism does not kick in until you are already about 2% dehydrated.

    The symptoms of mild dehydration can include: fatigue – tired and less strength, headaches, fuzzy thinking - not as quick at solving problems or thinking through on-ice situations and poor performance.

    We lose about 8 to 12 cups of water daily through respiration, perspiration, digestion and urine. Since the body does not store a lot of water, it must be replaced through food and fluids daily. Getting enough water is necessary for performance because it is used for:

    • Digesting food and circulating energy around the body.
    • Lubricating joints - such as helping knees, wrists and elbows move smoothly.
    • Cushioning organs and tissues - for example, the brain needs enough fluid to stay "afloat" and remain protected from bumps and jarring.
    • Transporting nutrients - the blood needs to have enough fluid to have just the right "formula" that is necessary to transport nutrients.
    • Likewise, the intestinal tract needs enough fluid to move wastes through the body.
    • Regulating body temperature - while this is especially key in the summer, it's also important in the winter, when dry heat can dry out skin and tissues.
    • Replace sweat loss.

    How to stay hydrated:

    1. Drink 8 cups of water daily and follow fluid guidelines for physical activity.
    2. Eat plenty of fruits and vegetables - they count too.
    3. Sports drinks like Kool Aid Sport(15-16 g sugar per 250 mL) and diluted fruit juices are good alternatives – as long as you keep track of your caloric intake.
    4. Excess caffeine and alcohol can be dehydrating and promote fluid loss.
    5. Keep a water bottle with you during the day and whenever you workout. Have two cups of water about 1-2 hours before working out and 1/2 cup for every 15 minutes of exercise. Weigh yourself before and after workout and replace each pound of sweat lost by drinking 3 cups of fluid.

    How to tell if you are hydrated? Check your urine - clear and light coloured urine, plenty of volume indicates adequate hydration. In other words, urine the colour of lemonade is one indicator that you are well hydrated, while urine the colour of apple juice means you might not be taking in enough fluid.

    Hydration