![]() ![]() Ībout the author: Jennifer is a Clinic Supervisor for Mizzou Therapy Services (Rangeline location) and a board-certified specialist in orthopedic physical therapy. “The Truth About How Much Water You Should Really Drink,” U.S. American College of Sports Medicine Roundtable on Hydration and Physical Activity: Consensus Statements, American College of Sports Medicine. Casa, Douglas, Clarkson, Priscilla and Roberts, William (2005).“Staying Hydrated And Nourished During Pregnancy,” American Pregnancy Association. Buffardi, Danielle (2012, November 13).Download walking maps/trails for each campus.These include the Million Step Pedometer Program and the Ride to Wellness Odometer Program, which provide tools to help you get walking and biking. Physical activity programs from the university’s Healthy for Life Wellness program for faculty and staff. ![]() Bring water bottles with you, and keep yourself and your family hydrated during your summer fun! If you start experiencing those, you really need to up the water intake, and quickly.ĭehydration can turn a fun summer activity into an unpleasant experience at best, or a trip to the emergency room at worst.ĭon’t wait until it’s too late. Headaches and dizziness are a late sign of dehydration. If it is darker than that, you haven’t had enough fluid. If you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colorless or a very pale yellow (the color of hay or lighter). Thirst is actually a sign of dehydration, so if you feel thirsty, you have some catching up to do!Īlso, monitor your urine. Going running? Drink several glasses of water before you start. In other words, drink BEFORE you start feeling thirsty, or BEFORE you do an activity. One of the important ones is to pre-hydrate. The good news is there are some fairly easy rules of thumb to follow when it comes to hydration. If you are primarily drinking sodas or caffeinated beverages such as coffee or tea, you do not get as much “bang for your buck” when it comes to fluid intake (i.e., they don’t “count” as much). It is also important that you get a lot of your hydration from water. If you are pregnant or breastfeeding, you need to increase your fluid intake by 24 to 32 ounces depending on how much you weigh, according to the American Pregnancy Association. There are several special considerations to maintaining a healthy hydration level. If you are exercising outside and it is very hot, you may need to add more. The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out. Your exercise habits affect the amount of water you should be drinking, as well. In the example, notice that you should be drinking more than 12 glasses of water, not eight! Exercise In short, the equation tells you to take half your body weight, and drink that amount in ounces of water. To help you establish a baseline, you can use the following rule-of-thumb equation described in U.S. Your weight is one variable that changes the amount of water you should be drinking. There are multiple factors that can impact how much water you should be drinking. The truth is, this is an estimate and the actual amount you should be drinking per day can vary quite significantly. You are probably all aware of the “cardinal rule” that says adults should drink six to eight 8-ounce glasses of water per day. Here are some tips to help you make sure you are drinking enough fluids to maintain good levels of hydration. Summer is right around the corner … and with it, summer activities, warmer temperatures and an increased risk for dehydration. Table showing various fluid ounce measurements converted to cups.Byline: Jennifer Stone, PT, DPT, OCS, Clinic Supervisor For example, 1 cup can be written as 1 c or 1 C. Cups can be abbreviated as c, and are also sometimes abbreviated as C. The cup is a US customary unit of volume. One cup is equal to 236.588 milliliters, but in nutrition labeling, one cup is rounded to 240 milliliters. The cup should not be confused with the metric cup or the teacup, which are different units of volume. The cup is a unit of volume equal to 16 tablespoons or 8 fluid ounces. ![]()
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