MINNEAPOLIS -- The heat is on and it's important to stay hydrated this summer.
Kowalski's Markets dietitian Susan Moores clues us in on when and how much to drink if you're out and active in this heat and what are some of the best ways to stay fully "watered."
Average water (fluid) needs:
• Men and women: ~ 11-16 cups of total fluids a day
• Children and teens: ~ 9-14 cups per day.
• Inactive - temperate conditions = 4-8 cups fluid lost / day
• Active = 12-20 cups fluid lost / day
• Vigorous activity = 2-8 cups fluid lost / hour
Guidelines for when to drink if you're active/exercising in the heat.
Before activity: 2 cups of fluid 2 hours before the activity.
During the activity: 4-6 ounces every 15-20 minutes
After the activity: 20 ounces of fluid for every pound lost. Best absorbed in 2-cup increments every 20-30 min. vs. one fell swoop.
Which drinks are best?
• For most water does the trick.
• If your activity lasts an hour or more, either fruit juice diluted with water or a sports drink provides carbohydrates for energy plus minerals to replace lost electrolytes (sodium, potassium, magnesium) in your sweat. Choose sports drinks with 14 grams or less of carbohydrate.
• Coconut water works to rehydrate but has too little sodium compared to sports drinks.
• Energy drinks are not good fluid replacers. Caffeine may cause water loss.
• Alcohol not good - caused water loss and can hasten heat illnesses.
Foods can help keep you hydrated - especially fruits and vegetables. Here are some tasty water-filled foods:
MELONS - 1 cup = 2/3 cup water
BERRIES 1 cup = ½ - 2/3 cup water
PINEAPPLE 1 cup = 2/3 cup
GRAPES 1 cup = ½ cup water
TOMATOES 1 cup -- 2/3 cup water
CARROTS -- 1 cup chopped = ½ cup fluid
YOGURT -- 1 cup = ¾ fluid
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