Maintaining the balance of fluids in your body is the result of an equation in which the amount of fluid you consume is equal to the amount your body excretes. Much of this balance is maintained by your kidneys, which supply other organs and tissues with water, sodium and other electrolytes. A fluid imbalance, according to Montana State University, can cause athletes to experience difficulty regulating temperature and impaired physical and cognitive abilities. Keeping yourself adequately hydrated and being aware of your fluid intake and output can help you maintain your fluid balance.
Step 1
Determine how much fluid you require daily. Although the base amount of recommended fluid is 64 oz. daily, if you're physically active, you need more to maintain balance. Montana State University says the process of sweating helps keep your body cool when you're active, but also draws from your fluid stores and must be replenished. A good way to help ascertain how much fluid you need is to approximate the number of calories you burn in physical activity daily. Multiply this number by 0.039 kcal for the number of ounces of fluid you need daily. Keep in mind that the term calorie actually refers to a kilocalorie, the equivalent of 1,000 calories, but the terms are used interchangeably and represent the same amount.
Step 2
Begin hydrating yourself in the morning. Don't wait until you start to experience signs of mild to moderate dehydration as a clue to drink more. These symptoms, which include dry mouth, dark-yellow urine and thirst, usually appear when you're already in the midst of dehydration, according to website Family Doctor. Starting your day with a drink of water, juice or an electrolyte replacement beverage prevents you from having to drink larger quantities later. In addition, drinking throughout the day provides your body with a continuous source of fluid to maintain balance.
Step 3
Emphasize flavored fluids to encourage drinking more frequently. Drop a slice of fresh lemon or lime into ice cold water to provide a splash of flavor. According to Family Doctor, drinking other beverages such as juices, coffee, tea and sports drinks can help replace fluids, contributing to balance, but these should be used in moderation. Caffeinated beverages such as coffee and tea have a mild diuretic effect that can cause a loss of fluids and should be used sparingly, particularly when you are in the midst of physical activity.
Step 4
Drink regularly and always carry a bottle of your favorite fluid with you. Set a kitchen timer, watch or your personal computer to remind you to drink every hour. If you are exercising vigorously, drink a beverage that provides 30 to 60 g of carbohydrates every hour after the first hour of activity. This, according to Montana State University, helps maintain fluid balance in the wake of significant fluid loss due to sweating. Drinking regularly, even if you aren't active, keeps your body hydrated and your fluids balanced.
Tips and Warnings
- Carry a refillable water container with you so you always have a beverage handy to drink.
- Check with your doctor before changing your dietary habits.
Things You'll Need
- Water, juice or electrolyte replacement beverage
- Freshly sliced lemon or lime wedges
References
- Montana State University; "Sports Nutrition: Fuel Movement and Sport"; 1998
- Medline Plus: Electrolyte Balance
- University of California Berkeley: Fluid and Electrolyte Balance
- Princeton University; "OA Guide to Heat Related Illnesses & Fluid Balance"; Rick Curtis; 2004
- Family Doctor: Hydration -- Why It's So Important
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