Healthy hydration

Being properly hydrated is one of the best things you can do in taking care of your body. That means being in balance — the water your body loses from perspiration, breathing and other body processes is replaced by the water you consume.

Based on clinical trials on adults, published in the journal Nutrition Reviews in 2005, scientists have identified that dehydration has an impact on physical and mental performance. Even mild dehydration — a loss of 1 to 2 percent of body weight — can impact your mental and physical performance. In addition to being thirsty, mild dehydration can cause headaches, decrease your alertness, concentration and memory, and reduce your endurance.

Easy ways to stay hydrated

Here are tips for getting water into your daily routine:

• Choose water instead of caloric, sweetened beverages, especially during mealtime.
• Carry bottled water throughout the day.
• Give your water variety by adding slices of lemon, lime, cucumber or watermelon.
• Add sugar-free flavored powders to water as a treat.
• Choose flavored sparkling water as another zero-calorie option.
• Drink a cup of water before and after workouts, and more if it’s hot or your workout is long and strenuous. Sip water throughout the workout for steady rehydration.

Surprising facts

Did you know that simply replacing one 140-calorie sugared beverage a day with water can cut more than 50,000 calories from your diet each year, as reported in the American Journal of Clinical Nutrition? Here are more facts to drink in:

• The average person gets more than 20 percent of their total caloric intake each day from beverages. Research suggests this number should be closer to 10 percent. To achieve that goal, pay attention to the calories per serving in all your beverages.
• We drink about 450 calories a day. In 1965 we consumed only 225 calories from beverages.
• A 2010 study from the U.S. Department of Agriculture found that soda, energy and sports drinks — including sweetened water products — rank number four as a source of calories for Americans, providing an average of 114 calories/day.

Choosing water can make a powerful difference to your health. To learn more, visit www.nestle-waters.com.

Family Features.com