Kasia the Expert

     Most of us aren't serious athletes, but if you are serious about working out, forget about every other question you have about nutrition until you've figured out how to stay hydrated during your workout.  Being smart about water intake can turn a good performance into a great one.  How much fluid do you need to help you perform your best physically?  We turned to Kristi Reimers, Ph. D., our resident hydration expert in physically active adults and children:

Q:  How much water should I drink to stay hydrated during exercise?

KR:  "A great way of making sure you're hydrated is to check your body weight before and after exercise.  For accuracy, weigh in minimal clothing (the weight lost is water).  Each pound lost indicates you should drink one pint (16 ounces; 2 cups) of fluid in order to replenish the water lost in sweat."

Q:  Should I be drinking plain water or sports beverages?

KR:  "Usually, plain water is just fine.  However, if you're exercising intensely for more than an hour, sports drinks provide extra carbohydrates to help replenish your glycogen levels.  Drinking sports drinks for taste may also help you drink more.  Endurance athletes benefit from a combination of carbohydrates, electrolytes and water in the form of beverages and/or foods."

Q:  What types of sports beverages are available if I'm watching my calorie intake?

KR:  "An average 16 ounce sports drink is about 110 calories.  There are plenty of lower calorie sports drinks available on the market as well, which contain 0 to 50 calories per 16 ounce serving."

Q:  When should I drink fluids?

KR:  "Drink before, during and after working out.  Drink around 16 ounces of fluid a few hours before exercise to ensure hydration and a chance to urinate excess fluids.  Keep drinking during exercise; remember, if you're sweating, your body needs a constant supply."

     Cheers to bringing out the best athlete in you!

     If you're like me and regularly enjoy a few daily cups of caffeinated beverages (coffee, tea or diet soda), you may also wonder: does caffeine dehydrate me?  My experiment of one (me) would suggest that it doesn't, otherwise I'd be a shriveled prune.  Nonetheless, I was relieved to know that the Institute of Medicine also concluded that caffeinated beverages can, in fact, contribute to your daily water needs.  Interestingly, according to Dr. Ann Grandjean, noted hydration expert who's work includes studying U.S. Olympic athletes, "the expert panel for the 2004 Dietary Reference Intakes determined there was sufficient scientific evidence finding that caffeine-containing beverages do not increase 24-hour urine volume in healthy individuals compared to other beverages and caffeinated beverages appear to contribute to the body's daily total water intake in amounts similar to that contributed by non-caffeinated beverages."  For example, moderate caffeine consumption for healthy adults (about 300 mg per day--or the amount in 2-3 cups of coffee or 5-6 cans of caffeinated soft drinks) has not been associated with adverse health effects.

     Looking for ways to consume beverages with reasonable calorie content?  Get a little creative:

• Top coffee with a squirt of fat-free Reddi Wip and mini chocolate chips.  Want an added kick?  Dust with cinnamon or--gasp!--paprika to really spice things up!
• Spritz up your orange juice by mixing 3/4 part juice with 1/4 part diet lemon-lime soda.
• Add fresh slices of pineapple or cantaloupe to plain drinking water for a summery twist!

     Not to say I'll be replacing other beverages with coffee--I still enjoy drinking plenty of water, juice and skim milk on a daily basis.  But it's good to know that I'm getting enough fluid through all of the beverages I'm drinking, including my delicious morning cup of Joe.

      Do you ever find yourself trying to get the most tasks done in as little time as possible? I usually do, and I realized that I apply the same principle to drinking fluids to stay hydrated. Sounds strange? Sure, but if you think of drinking as a task and fluids as a way to get as many nutrients as possible, it may actually make a little more sense.

For example, you've probably heard about the importance of getting enough vitamin D. Why not quench your thirst with non-fat milk (chocolate is my favorite) and meet 25% of the Daily Value for vitamin D in just a 1 cup serving? Moreover, choosing milk also provides other important nutrient, such as calcium.

Another favorite of mine is to stay hydrated and get the most nutrients from broth-based soups (broth-, instead of cream-based to better control amount of calories). In theory, a soup can be a combination of veggies, meat or fish cooked in liquid. Cold soups in the summer months and hot soups in the winter season are sure to keep the variety interesting. For instance, one of my favorites during the summer is gazpacho - a cold, refreshing soup that originated in southern Spain. Here is a recipe for a Gazpacho prepared with black beans and served with pita bread that maximizes the nutrients while helping you stay hydrated. In just one serving, besides fluid, this recipe offers important nutrients like fiber, vitamins A and C.

Staying hydrated with drinking water remains a great option for me, but getting the most fluids from foods and other beverages can be a nice compliment to plain water!