Stay hydrated during summer months

  • Published
  • By Airman 1st Class Melanie Holochwost
  • 56th Fighter Wing Public Affairs
LUKE AIR FORCE BASE, Ariz. --  From the very first days of basic military training, trainees are reminded to drink one-half to three-fourths of a canteen of water per hour for a total of eight to 10 canteens per day, not to exceed 12.

Although Luke Airmen are not trainees anymore, and most don't drink out of canteens, proper hydration is still important. Under hydration, dehydration and over hydration can negatively impact health and performance.

According to Active.com, the amount of fluids a person needs depends on a variety of factors including body size, sweat rate, amount of activity and environment.

"The Institute of Medicine of the National Academies recommends that women consume 91 ounces a day and men consume 125 ounces under normal circumstances," said Stephen Rice, Jersey Shore Medical Center sports medicine specialist. "But, that doesn't all have to come from drinking straight water. Only 45 to 50 percent of daily hydration comes from drinking fluids. Food accounts for about 35 percent and the rest comes from metabolism."

But, working or exercising in the Phoenix sun, especially in the summer, increases the amount of fluid the body needs to stay hydrated and healthy.

"Environment plays a crucial role in how long someone can go without liquids," said Douglas Casa, University of Connecticut Kinesiology professor. "For example, a person can die in one day without water in a desert but could last as long as two weeks in a hospital."

So, how can you ensure you stay hydrated?

"If you heat a healthy diet with lots of fruits and vegetables, it is easier to stay hydrated," Mr. Rice said. "For example, lettuce is 95 percent water. We also get a lot of water from meat, soup, juice, soda, milk and even coffee."

According to a review in the Journal of Physiology by Heinz Valtin, hydration expert, storing water before exercise doesn't work.

"All fluids we drink will be out of our bodies within a half-hour," Mr. Valtin said. "It's best to drink fluids not only before exercise, but during and after as well."

Sports drinks can also be beneficial to athletes.

According to Nancy Clark, sports nutritionist, sports drinks are designed to be taken during exercise that lasts for more than one hour.

"They are particularly helpful for athletes, because they contain a little sugar to fuel the muscles and the brain, as well as a little sodium to enhance fluid absorption and retention," she said. "But, if athletes are exercising less than an hour, they should be drinking water."