written by runnergirl training


Sometimes it can be a struggle to stay hydrated. When exercising it is really important to have a high fluid intake. Check out the following suggestions on easy ways to increase your hydration!

To find out how much fluids you need to be drinking a day take your body weight in pounds and multiply by 0.5. Then also take your body weight and multiply by 1. That will give you the low and high ranges for ounces per day. For example, a 150 lb person would need 75-150 ounces per day of fluid intake.

If you are exercising or the weather is warm you will need to stay on the upper end of the hydration range from the above calculations.

Sometimes it can be a challenge to remember to adaquately hydrate. Water is better than sports drinks unless you are exercising for over an hour. The following are a few easy ways to increase your fluid intake.

Fruit
Fruit is an excellent source of hydration, minerals and fiber. Fruit such as mango, watermelon, pineapple, oranges and peaches have high water content. Sprinkling a few servings of fruit throughout your day will easily boost your hydration level.


Electrolyte Drinks
This can be a tricky way to hydrate. You have to read the labels and avoid products that have high sugar, artificial sweeteners, artificial colors and other unhealthy ingredients. The brand pictured above is the only brand I could find that does not have artificial sweeteners or any ingredients that aggravate IBS.


Flavored or Carbonated Water
Flat water can quickly become boring. Make your water more interesting by adding fruit or carbonation to enhance the flavor. If purchasing a fruit flavored or carbonated water again read the labels to avoid excess sugar and artificial ingredients. Adding your own fruit or carbonation allows you to avoid unwanted ingredients.


Carry Water Around
If you have a bottle of water everywhere you go it is easy to stay hydrated. It is very convenient to have water on the go and you won't need to wait until you get somewhere to pick up a drink.


Having an adequate level of hydration makes your body and brain function at optimal levels. Without hydration you can quickly experience headaches, foggy thinking, fatigue, etc. It is also important when you exercise to be hydrated to avoid illness or injuries. The above suggestions will help you stay hydrated all throughout your day!