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As seen on BCTV June 10th, 2003
Step 3: Staying Well Hydrated
The third step in eating for energy is to consume an
adequate level of hydrating fluids. Water is generally the best choice,
but herbal teas, real, 100 percent fruit juices, milk, decaffeinated
beverages and even watery fruits and vegetables count as hydrating
fluids. In an average day, just through breathing, sweating and normal
kidney and bowel function, you lose the equivalent of six to eight
cups of fluid. Add on the demand of exercise and heavier sweating
and you lose even more.
So how do you stay hydrated?
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Start by having a glass of water with each feeding.
There's five or six right there - if you're having small, frequent
meals and snacks.
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When you consume foods or beverages that are sweet
or salty, aim to drink extra water. Otherwise, about thirty minutes
later you'll feel thirsty. ·
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If you drink potentially dehydrating beverages like
caffeine or alcohol, get in the habit of having a 1:1 ratio of water
for each glass consumed. Even better, aim to limit caffeine to no
more than 400 milligrams a day-the equivalent of three to four cups
of coffee-and keep your alcohol intake below one or two drinks a
day.
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When exercising, aim to drink about 1/4 to 1/2 a
cup of water every twenty minutes. When you exercise, you numb your
thirst mechanism and by the time you feel thirsty you may already
be slightly dehydrated. If you use a sports drink, you don't need
it if your exercise session lasts less than one hour. Over an hour,
it's a practical way of replacing the water, carbohydrate and electrolytes
like sodium and potassium lost when you sweat.
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Get in the habit of carrying a water bottle everywhere
you go. Unless you take several medications, supplemental products
or abuse caffeine or alcohol, you'll know you're properly hydrated
when your urine is clear or very pale in colour. It's healthy and
desirable to urinate every one to two hours during the day.
Watch for the Eating for Energy segment
every Tuesday on BCTV's Noon News Hour!
Excerpt from The 80-20 cookbook
- Eating for Energy without Deprivation, by Diana Steele and
Patricia Chuey
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