By Taylor Lesser
So what was that magical fluid in “Michael’s Secret Stuff” in the movie Space Jam that took the Toon Squad to a victory over the Monstars? The bottle wasn’t anything more than dihydrogen monoxide, more commonly known as water, but Bugs Bunny convinced the rest of the Toon Squad it was what gave MJ his talent. Just like water helped the Toon Squad take down the Monstars, it also helps your body fight the performance loss and dangerous health side effects of dehydration before, during, and after a workout.
Dehydration is a very real problem for a lot of athletes and gym goers every day. How often do you think you drink 3 liters of water? This is the recommended amount of daily water intake for men set by the Institute of Medicine and equals about 12 cups a day. The recommendation for women is slightly lower at 2.2 liters per day, which comes to about 9 cups. These are only suggestions but are at least a good goal to keep in mind but what about for those who exercise regularly? During a workout there are a few extra guidelines to keep in mind:
• Weigh yourself before and after a workout to monitor water lost through sweat, breath, and general cooling of the body.
• Drink 20-24 ounces of water for every pound lost. This equals about 3 cups of water.
• Be sure to hydrate between exercises and during breaks. If you’re thirsty take a water break ASAP.
• Monitor your urine color and volume. A large volume with light, diluted color indicates a good level of hydration. But a small volume and darker color? Get some water!
Water is a very important aspect of nutrition and performance; your body is 60% water after all. Whether you’re battling on the court against giant alien superstars or getting your daily dose of exercise, keep yourself hydrated and healthy.
Sources:
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256