Good nutrition and adequate hydration are important for the body to function at peak capacity. Drinking enough fluid helps prevent overeating at meals, which can be helpful when trying to achieve and maintain weight loss. Also important in losing weight and keeping it off is regular exercise. Adequate hydration during exercise helps prevent fatigue, adding to the energy needed to follow a weekly exercise schedule.
Adequate Hydration
Daily fluid needs differ slightly based on age, weight and activity level. In general, men require 13 cups, or 3.7 liters, of fluid daily. Women need about 9 cups, or 2.7 liters. Certain health conditions may require altered fluid intakes, such as with kidney disorders. It's important to discuss your individual fluid needs with a doctor or dietitian.
Water
When choosing fluids to help you meet your daily hydration requirements, water is an ideal choice. Water will help keep you hydrated without the added sugar or empty calories found in sports drinks, sodas or juices. Drink water with meals to help you fill up. Add some flavor and zest with slices of lemon or lime.
Dehydration
If you have questions about whether or not you are currently drinking enough fluids each day, the color of your urine can provide a clue. If you're well-hydrated, it should be light yellow in color. The darker in color it gets, the more dehydrated you may be. To help yourself meet your daily fluid needs, carry a water bottle with you to work or school. If you're feeling groggy during the day, try drinking a glass of water instead of reaching for coffee or tea. Grogginess could be an indication that you are in need of water, not caffeine.
Fluids During Exercise
When engaging in physical activity, fluid loss through sweat increases hydration needs. The goal during exercise is to drink before signs of dehydration occur, such as headaches, muscle cramps, nausea or fatigue. Before exercising, drink 1 to 2 cups of water and continue to drink sips of water every 15 minutes while you're exercising. When you're finished exercising, weigh yourself. Drink 2 ½ cups of water for each pound lost.
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