As busy people on the go, we sometimes forget how important it is to stay hydrated.

Recommendations for fluid intake for average adults are 9, 8oz glasses per day for women, and 13, 8oz glasses for men. If you‘re physically active, the recommendations increase due to additional fluid lost through respiration and sweat. If you are exercising in hot or humid weather, your requirements can double and even triple.

Depending on when and how long your workout lasts, your fluid needs will vary. After any workout, it is crucial to replenish what you’ve lost. Some athletes may benefit from sports drinks, but for most of us water is the best choice to hydrate our bodies. Water, zero calories, is best before, during and after intense workouts lasting less than an hour and for low to moderate activity of any length.  If you don’t like the taste of plain water and don’t need the added sugar calories found in sports drinks, try flavoring your water with slices of low calorie fruits; fresh orange, lemon or strawberries.

When exercising outdoors, be sure to plan ahead.  Bring a water bottle with you or make sure water fountains are close by. Remember to drink a couple sips every 10-15 minutes. Staying hydrated will increase your performance and endurance.

Hydration tips:

• Always carry a water bottle with you.

• Drink 1-2 cups of water an hour before exercising and keep sipping during your workout.

• Replace fluid loss after exercise by drinking water. Or try a smoothie with frozen fruit to increase your fluid, vitamin, and mineral consumption.

• Consume fruits and vegetables throughout the day; they are full of water and nutrients.

Keep in mind if you feel thirsty, you are already dehydrated. Drink water and other fluids throughout the day to keep you feeling energized and hydrated. Stay hydrated to stay active!