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Urine comes in a variety of colors (and smells) which can say a lot about you. Check out this infographic from the Cleveland Clinic. Your pee color is a good barometer for your level of hydration. Be sure to drink enough water — especially if you exercise, the weather is warm or you’re sweating a lot from dreadful hot flashes!
Dehydration is a risk factor for painful kidney stones and low blood pressure (your blood loses volume) whereby your brain and muscles can’t get enough oxygen. A good rule of thumb is to drink half your weight in ounces. For example, if you weigh 150 pounds, try to drink 75 ounces of water per day which is a little more than 9 cups. Add exercise and you’ll need to drink even more.
Fit Tip: If you’re not a water drinker, “eat” your fluids by consuming a lot of ‘water-rich’ foods like fruits and vegetables. Lettuce is 95% water, watermelon 92%, oranges 88%, and apples are 84% water. Also, soups made with lots of broth and veggies are an excellent way to get hydrated.
Water not only quenches the thirst, it’s vital for organs to function. It’s needed for digestion, to carry nutrients and oxygen, control blood pressure, and to even lubricate joints. Without enough water, skin, the largest organ in the body, can become dry and wrinkled. Do you drink enough water every day?
Up to 75% of a person’s body weight is water. Water is lost during breathing when humidified air leaves the body as well as through daily urination, sweat and stool.
In a day’s work, the body loses about eight to twelve cups of water and all of that fluid needs to go back in. When you become dehydrated, your blood loses volume and your heart cannot circulate blood effectively. The eventual result is heart failure.
A loss of just 2% of body weight can impair exercise performance by decreasing your sweat rate and increasing your core temperature (causing exhaustion from heat strain) and by decreasing maximal cardiac output (i.e., the highest pumping capacity of the heart that can be achieved during exercise). Continue reading “Staying Hydrated”→