Continuing on yesterday’s blog topic, while I outlined why water is important – I got a lot of feedback as to how much water should we actually be drinking, especially during the holiday hustle and bustle that we’re all getting into. So that we’re clear – thirst is a poor indicator of hydration; at rest, our bodies need at least 2 L of water per day! Sweating (losing water) can impair performance, and increase stress on and in the body substantially – you’ve got to replace it! Losing water increases your heart rate and decreases your body temperature, creating fatigue, loss/decrease of appetite, flushed skin, heat intolerance, light headedness, stumbling, clumsiness, sunken eyes and dim vision, muscle spasms and delirium, to name a few. (I don’t know about you – but that sounds like a trip to the mall during holiday season to me!) The following are general hydration guidelines for successful holiday shopping, celebrating, (and avoiding the dreaded post-party hangover!):
- Start each morning by drinking 2-8 oz. glasses of water; warm (not hot) water is best, as it will help our body get into high gear naturally.
- Between meals is when you should be drinking water (never with meals – more on this later!) and make sure it is at room-temperature; cold water requires way too much energy from the body to process (taking it away from your ability to perform!) 2-8oz glasses between all meals is perfect!
- 2-8oz glasses 2 hours before going out – to prepare your body for your event, errands, or any planned above-average physical exertion
- 1-1.5-8oz glasses every 15-20 minutes while you’re out (…carry those water bottles and keep them handy, or make sure to remember to drink water between beverages while at gatherings!)
- 3-8oz glasses at the end of your evening, event, or errands - once you’re safe, sound, and back at home!
- If in doubt (and just as a rule of thumb) – you can stay safely hydrated with alternating a glass of water in between glasses of “other” beverages that you consume at events and parties; and while out shopping, have a bottle of water handy in your purse or car, and remember to drink it between stops and shops! [...doing this will also help to keep your wallet equally healthy; by taking a healthy time-out to rehydrate, you'll be able to decide if you really need yet another(fill in random material indulgence here), even if it is on sale!]
How much plain water, on average, do you drink per day? What are you other coping mechanisms to lower your stress?
