Got Water?
How do you feel after drinking too much alcohol? I once heard someone compare the feeling of
being hungover to what your muscles and joints experience when forced to
exercise or work hard when dehydrated.
The human body does not function properly when
dehydrated. With a lack of proper water,
the body is also placed at a significantly higher risk for various illnesses,
injuries, and other health problems. To
maintain proper hydration, adult males require 3.7 liters (125 fluid ounces)
and adult females require 2.7 liters (92 fluid ounces) of water per day. However, this does not include the amount of
water lost due to sweating during exercise or stressful activities.
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When participating in exercise or activities that cause
increased sweating, the difference in body weight is the best way to measure
how much fluid is lost. Body weight
should be obtained both before and after exercise/activity. With each weight measurement, minimal, dry
clothing should be worn and shoes should be removed. For each pound lost during exercise/activity,
approximately 0.5 liters (16 ounces) of fluid are lost. A loss of 2% body weight places a tactical
athlete at a significantly increased risk of sustaining a heat illness or
injury.
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To meet daily hydration requirements, tactical athletes may drink water, but certain foods and beverages also contain higher concentrations of water and may also contribute to daily fluid needs. Some of the highest water containing foods and beverages are listed below.
- Cucumbers
- Iceberg lettuce
- Celery
- Tomatoes
- Romaine lettuce
- Zucchini
- Watermelon
- Spinach
- Strawberries
- Milk
- Cantaloupe
- Honeydew melon
- Kale
- Broccoli
- Peaches
- Carrots
- Oranges
- Pineapple
- Apples
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A balanced diet containing fruits and vegetables can help to
meet your daily fluid requirements.
Maintaining appropriate hydration levels ensures optimal physical and
mental preparedness and performance.
By: J. Scott, DPT, ATC, CSCS, TSAC-F
Sources:
Gatorade Sports Science Institute
The National Athletic Trainers’ Association position statement on Fluid Replacement of Athletes
The National Strength and Conditioning Association
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