Special guest, Dr. Braxton Cosby is back, sharing about good nutrition habits. Click here to read part one of this series. In this article, he shares about the importance of proper hydration. As many of us know, water/hydration is one of the most important components of good nutrition.
Tamar Hela: So what do we need to know about water and hydration?
Dr. Braxton Cosby: Water—do you drink enough? Are you drinking the right kind of water? Flavors, sugar percentages, and additives can still sneak up on you and limit the potential for improvements. Yes, it’s best to drink water than sugary commercial beverages, but we’re talking about getting faster results.
You need to lose weight quickly. So, there has to be an attempt to perfect that which you are working on. Water is an easy fix. The focus here: intake and hydration.
TH: What exactly does “intake” and “hydration” mean?
BC: Let me explain.
A. Prior to cardiovascular events (lasting more than 45 minutes): 14-18 ounces of water two hours before the exercise. The two-hour gap is enough to fully hydrate the body and leave enough time for excess water to come out of the system.
B. During exercise: keep hydrating the body every 20-25 minutes with 5-10 ounces of water. This is where sports drinks come in handy because they help to replenish the sodium lost through perspiration. Just avoid the ones with double-digit grams of sugar.
C. After exercise: replace all the lost fluid by consuming approximately 20 ounces of fluid for every pound of weight lost. Most people don’t lose more than 1-2 pounds (if that) so 20 ounces will do just fine.
2. Hydration Following long bouts of activity, consume at least 1.5 g of sodium and 2.3 g of chloride each day (around 4 grams of salt) to replace the amount lost through perspiration.
Caution: Older people and patients who have elevated blood pressure, coronary heart disease, diabetes, and kidney disease should avoid consuming salt at the upper level.
Endurance athletes and other individuals who are involved in strenuous activities should consume more sodium—possibly double the amount. Carbonates found in sports drinks help muscles perform better. Athletes should also have an adequate intake of at least 5 grams of potassium per day to blunt the effects of salt, lower blood pressure, and reduce the risk of kidney stones and bone loss. Bananas are a great source.
Special thanks to Dr. Cosby for this valuable information. In the final part of this series, he will share about caloric intake. Be sure to check out his website and his new YA fiction book, The School of Ministry: The Windgate.