We e k 8
S pri ng
2 017
Walk Across Arkansas
The W8i t i s Almost Over...
The moment we have all been waiting for is finally here. This is the 8th
and final week of the spring 2017 edition of Walk Across Arkansas. The
finish line is less than a week away. As we prepare to bring this round to a
close, we hope that you'll share your thoughts with us about this program.
We are excited you chose to participate in Walk Across Arkansas and want
to know what we can do to improve before the next phase. Please take the
brief wrap-up s urvey . Your feedback is important to us because Walk
Across Arkansas would not prevail without each of you. The deadline to
complete the wrap-up survey is May 1, 20 17 . Thank you in advance for
your support in our efforts to make Walk Across Arkansas better. Now,
let's all go out and finish strong!
Hydr 8tio n
Water is important every day, and will become increasingly important as the
temperatures continue to rise. Many of us have been exercising outdoors over
the last few weeks. The warmer weather may have also inspired many of us
to partake in other outdoor activities. The more time you spend out in the sun,
the more likely you are to sweat. When it comes to sweat, you must
remember: put back what you put out. That means, the more you sweat the
more water you should be drinking. Whether you sweat a little or a lot, there
are many reasons why your body needs water to function normally.
The health benefits of water are countless because nearly all the major
systems in your body depend on water to operate efficiently. In honor of
hydr8tion week, we've got 8 reasons why you should drink water regularly.
1.
2.
3.
4.
5.
6.
7.
Regulates body temperature
Water moistens tissues such as those in the mouth, eyes, and nose
Lubricates and cushions joints
Protects body organs and tissues
Helps prevent constipation
Assists in flushing out wastes products from the kidneys and liver
Helps dissolve minerals and other nutrients to make them accessible to
the body
8. Carries nutrients and oxygen to cells
Water is an essential component of who you physically are, making up roughly
60% of the human body. Thus, water is a nutrient your body needs to
maintain optimum performance. Let's discuss how much water we need each
day to ensure nutritional adequacy.
We've probably all heard the 8x8 rule: drink eight 8-ounce classes of water a
day. While that rule is easy to remember, is falls short of the Dietary Reference
Intake (DRI). The adequate intake (AI) for the following age and gender
groups is recommended by the Institute of Medicine of the National Academies .
Age
Male
F em ale
9-13 y
2.4 (L/d)
2.1 (L/d)
14-19 y
3.3 (L/d)
2.3 (L/d)
19-30 y
3.7 (L/d)
2.7 (L/d)
31-50 y
3.7 (L/d)
2.7 (L/d)
51-70 y
3.7 (L/d)
2.7 (L/d)
>70 y
3.7 (L/d)
2.7 (L/d)
*(L/d) = Liters per day
If you are exercising in a warmer environment or enjoying outdoor activities
under the sun, water must be replaced. During short bouts of exercise,
an extra 1.5 to 2.5 cups of water should be enough to replenish your body and
maintain fluid balance. Exercise lasting more than an hour may require more
fluid intake. Below you'll find more helpful hydration hints from American
Council on Exercise.
Drink 17-20 ounces (2-2.5 cups) of fluid 2-3 hours before exercising.
Drink 8 ounces (1 cup) of water 20 to 30 minutes prior to exercise or
during your warm-up.
Drink 7-10 ounces (~ 1 cup) of fluid every 10 to 20 minutes during
exercise.
Drink an additional 8 ounces of fluid within 30 minutes after exercising.
Drink 16-24 ounces of fluid for every pound of body weight lost after
exercise.
For information on other factors that influence water needs, visit Mayo Clinic. It
may take some practice remembering the rules about properly increasing fluid
intake while being active. Meeting the daily requirement of fluid intake may
also be challenging. If you think you aren't getting enough water each day
visit the Centers for Disease Control and Prevention for more tips to up your
intake.
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