Chicago Health | Homepage
Four new rules for staying hydrated

Four new rules for staying hydrated

By Karen Asp

During the heat of summer, staying hydrated is even more important, especially if you’re exercising outdoors. While plain water should still be your everyday go-to, try a few of these strategies as well.

Chill before you sweat.

If you’re looking to set a new record in that 10K or sprint triathlon, slurp an ice slurry, essentially an unflavored snow cone, 45 minutes before your event. When runners did this prior to a 10K in 82-degree weather, they ran 15 seconds faster on average, per a study from the International Journal of Sports Medicine. “The ice slurry increased body heat storage capacity, which allowed runners to push harder,” says Jason Kai Wei Lee, Ph.D., study principal investigator from the Defence Medical & Environmental Research Institute, DFO Laboratories, in Singapore.

Say cheers with beer.

Good news if you’re planning to hit up a brewpub post-hike. In one study, men who rehydrated after a treadmill run with beer (22 ounces, 4.5 percent alcohol by volume), followed by unlimited water, were just as hydrated as men who drank the same amount of liquid but only water. “Drinking beer, as long as it’s in moderation, doesn’t impair hydration or hinder your recovery,” says Manuel J. Castillo, M.D., Ph.D., study co-author and professor of medical physiology at the University of Granada. Beer, after all, is 95 percent water. So go ahead and order a beer to quench your thirst. Just make sure to ask for water as well.

Fuel up with salt.

A little extra salt before your next workout may actually help keep dehydration at bay, according to a study from the International Journal of Sport Nutrition and Exercise Metabolism. When male cyclists ate chicken noodle soup (with almost 1,400 mg of sodium) 45 minutes before exercising in the heat, they drank — and retained — more water during their ride than cyclists who pre-fueled with water alone. “Sodium may help encourage you to drink more,” says Kelly Pritchett, Ph.D., R.D., assistant professor in nutrition and exercise science at Central Washington University, especially if you’re exercising for more than an hour or at a high intensity in the summer heat. A handful of pretzels or a cup of tomato juice or sports drink with sodium are all sufficient.

Try a new kind of water.

Coconut: A popular alternative-water choice, coconut water is refreshing with a sweet, nutty taste and clean finish. An 8-ounce bottle boasts about 15 percent of your daily value for potassium. (45-55 calories per 8 oz. of plain, 55-70 calories for flavored)

Cactus: Light and earthy with hints of berry flavor, it’s water plus the juice of prickly pear cactus fruit. Some brands also contain the fruit’s extract, which helped quell hangover symptoms in one study. (25 calories per 8 oz.)

Artichoke: Added natural flavors like apple and spearmint help to balance out its bitter taste. It has the same anti-inflammatory antioxidants as artichokes, but doesn’t have many other vitamins to speak of. (40 calories per 8 oz.)

Maple: This watery sap tapped directly from maple trees delivers a subtle hint of maple sweetness along with some trace minerals and electrolytes. (15-20 calories per 8 oz.)

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

(c) 2016 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC.

Similar Articles

Slow Eating May Help You Consume Less and Lose Weight

Slow Eating May Help You Consume Less and Lose Weight

By Victoria Shanta Retelny, RDN Slowing down can be a challenge in our fast-paced society, but

Not Drinking Enough Water? Bloated Belly and Sweet Cravings Can Result

Not Drinking Enough Water? Bloated Belly and Sweet Cravings Can Result

By Rhonda Alexander You know that you’re supposed to drink plenty of water every day, but

The MIND Diet

The MIND Diet

New eating approach can help your brain By Victoria Shanta Retelny, RDN  Your brain health is closely

Cultures for Health: The Benefits of Fermented Foods

Cultures for Health: The Benefits of Fermented Foods

By Victoria Shanta Retelny, RDN For centuries, fermented foods have played a large role in many

The Scoop on the New Dietary Guidelines for Americans

The Scoop on the New Dietary Guidelines for Americans

By Victoria Shanta Retelny, RDN For good health, the emphasis is on establishing healthy eating patterns

Articles By Category

Family Health

In The Know

CH Lifestyle

October 2016
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
September 25, 2016 September 26, 2016 September 27, 2016 September 28, 2016 September 29, 2016 September 30, 2016 October 1, 2016
October 2, 2016 October 3, 2016 October 4, 2016 October 5, 2016 October 6, 2016 October 7, 2016 October 8, 2016
October 9, 2016 October 10, 2016 October 11, 2016 October 12, 2016 October 13, 2016 October 14, 2016 October 15, 2016
October 16, 2016 October 17, 2016 October 18, 2016 October 19, 2016 October 20, 2016 October 21, 2016 October 22, 2016
October 23, 2016 October 24, 2016 October 25, 2016 October 26, 2016 October 27, 2016 October 28, 2016 October 29, 2016
October 30, 2016 October 31, 2016 November 1, 2016 November 2, 2016 November 3, 2016 November 4, 2016 November 5, 2016

Categories

Recent Comments

Swing for the fences in the fight to Sideline Pancreatic Cancer

Swing for the fences in the fight to Sideline Pancreatic Cancer

Enjoy a great night of baseball at Peoples Natural

VIEW ARTICLE
Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

A Hazy Shade of Healthcare: What does tort reform

VIEW ARTICLE

Archives