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Stay Hydrated!

By Claire Moscrop, Nutrition Consultant

water-glassWhen the weather is colder we tend to drink less water. We just don’t think about hydration as much as in the summer and it’s not so appealing to have a large glass of cold water when the temperature is dipping into the 30’s. Many of the body composition assessments I have done in the last few weeks have shown low hydration levels so here’s some information to help:

Did You Know?

  • Your muscles are 75% water; your blood that transports nutrients is 82% water; your lungs are 90% water; your brain is 76% water; even your bones are 25% water.
  • A fluid loss equivalent to just 2% or more of your body weight can impede aerobic performance so don’t waste that precious exercise time by being dehydrated!
  • Through activities of daily living, the average person loses about 3- 4 liters of fluid a day in sweat, urine, exhaled air and bowel movements.
  • You should drink half of your body weight in ounces. So, if you weigh 150 pounds, you should drink 75 ounces or (2 liters) of water per day.
  • Over hydration can occur but is generally more of a concern for endurance athletes.
    Source: Water Cure

What Should I Drink?

  • Regular water is the best option, this is what we are designed to drink. All drinks contain water but the diuretics in caffineated drinks flush water out of our bodies and the sugar in sweetened drinks can impede hydration.
  • Sports drinks should really be reserved for endurance athletes and intense workouts lasting over an hour.
  • Add a fresh lemon slice lemon to water especially during meals, the vitamin C can help your body to absorb iron and the acid can marginally increase stomach acidity which can help in digestion.

When Should I Drink Water?

  • Drink a large glass of water in the morning to get your blood flowing before any coffee or tea. This is the point of the day when we are most dehydrated and we have more toxins. Try hot water with a slice of fresh lemon to get a kick start on a cold morning.
  • Drink before, during and after exercise. Take at least 2 water breaks during a 45 minute class.
  • If you feel hungry, you may actually just be thirsty so have a glass of water before reaching for a snack.
  • If you are drinking alcohol at dinner or a party, try to alternate with a glass of water between alcoholic drinks, you will feel much better the following day! Also hydrate well before the party and have a large glass of water before going to bed. If you have been drinking alcohol, your liver will be thankful!


Claire is a graduate of the highly regarded Institute of Integrative Nutrition in NYC, as well as a certified Sports Nutrition Consultant through the AFPA. As a mother to 3 young girls and wife to a busy banking executive, Claire understands first hand how difficult it can be to provide healthy, home-cooked meals with today’s busy lifestyles. Claire’s programs will help you to achieve this. Check out her website at www.clairemoscropnutrition.com for more details.

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