March is National Nutrition Month: Hydration is Key

March is National Nutrition Month: Hydration
Published: Mar. 3, 2022 at 11:49 AM CST
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MONROE, La. (KNOE) - You can live longer without food than you can live without fluids. Our bodies are about 60 percent water, and staying hydrated can help keep things from headaches to heart issues at bay.

Signs of dehydration include: fatigue, feadache, Increased thirst, dry mouth, flushed skin, faster breathing and pulse rate, and dizziness. The Institute of Medicine has recommended water intake information. Men should drink 13 cups (3 Liters) a day and women should drink nine cups (2.2 Liters) a day. However, if you are active you need more.

The American College of Sports Medicine recommends drinking 16 to 20 ounces water one to two hours before exercise or outdoor activity and 6 to 12 ounces water every 10 to 15 minutes during exercise. Plus 16 to 24 ounces water after. Weigh yourself before and after exercise, for every pound lost, drink 20 to 24 ounces additional water.

Avis suggests you avoid sugary drinks, including sports drinks.


Tips for increasing water: Find a water bottle you like, if possible, try to avoid plastic, drink a glass before every meal. (It raises your metabolism 24 – 30 % for 90 minutes,. ,add lemon, lime, cucumber, rosemary to naturally flavor the water, Increase fruits and vegetables in your diet that have a high-water content.

Fruits and vegetables can contribute 20 percent of your total daily fluid requirement. Eat things like lettuce, watermelon, celery, cucumber, strawberries, tomatoes, Squash, Cantaloupe, grapefruit to add some variety to your water intake.

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