You are young. You are strong. You're even a pretty good athlete. You know that it's important to drink water, so you drink it when you get thirsty—but there’s more you need to know about hydrating. You like listening to a lecture about as much as we want to prepare one, so read up on the most common questions we've been asked about staying hydrated.
How do you know if you're dehydrated?
If you feel thirsty, you are already likely experiencing dehydration. Long bouts of dehydration could cause flushed skin, headache, dry and itchy skin, dry-mouth, irritability, indigestion, lack of concentration, constipation and confusion. Not drinking enough water is also sometimes mistaken for hunger, so it could help prevent weight gain, too!
Does it make a difference what you drink?
Yes — not all fluids are absorbed at the same rate in your bloodstream.
But what if you HATE drinking water?
Experts agree that the best sports drink in the world is good old-fashioned water. There are plenty of things to put into water to give it some flavor out there, too. Coconut water is generally accepted as a healthier substitute than something like an “energy” drink, which can actually increase the rate at which you become dehydrated. If you are doing anything intensely or working out for more than an hour, however, be sure to replace the nutrients in your body in addition to drinking plenty of water.
How much should you drink?
For healthy girls, most experts seem to agree around 2 liters or so (and more if you’re active). Drink water with meals, between meals, while on the go — drink it a lot — because 2 liters is more than the eight glasses of water the old saying always mentions.
After exercise, be sure to take extra care to replenish the fluids you lost through sweat as well. While it may seem like undoing the weight you “lost” during the exercise, restocking your body with all the fluid you lost is more important than the 1 pound you shed — water weight — overall.
How do you know if you're hydrated?
Your urine should be the color of light lemonade. If it's the color of apple juice, get a glass of water!
