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TEN TIPS FOR PROPER HYDRATION - source: Nutrition lnfonnation Center at The Rockefeller University - (printed from bhtp://www.bottledwater.org/public/InforForRepTenTips.htm

The Nutrition Infonnation Center at The Rockefeller University offer the following tips for maintaining proper hydration: . -- Drink at least eight 8-ounce servings of water each day. The more active you are, the more watdr you need to replenish lost fluids. -- Don't wait until you are thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition. -- Drink plenty of water throughout the day. Convenience is a must, so carry a bottle of water with you as you commute to work, run errands or enjoy a day at the beach. While at work, keep a bottle of water on your desk, or visit the office water cooler and take a water break rather than a coffee break. -- Don't substitute beverages with alcohol or caffeine for. water. Caffeine and alcohol act as diuretic beverages and can cause you to lose water through increased urination. -- Once you start exercising, drink water throughout your workout. Keep a bottle ofwate with you and take frequent water breaks. -- Don't underestimate the amount of fluids lost from perspiration.. Following a workout, you need to drink two cups of water for each pound lost. -- Start and end your day with water. Your body loses water while you sleep, so drink a serving before bed and again when you wake up. -- Common colds and the flu frequently lead to dehydration. Keep a large bottle of water next to your bed so you can sip it throughout the day without having to get up. -- Cool water - not carbonated beverages or sorts drinks - is the best fluid for keeping hydrated when it's warm outside. Cool water is absorbed much more quickly than WanD fluids and may help to cool off your overheated body. If you're going to be away ftom home or outdoors, make sure you keep a bottle of water close by. . -- Make sure your children drink enough water. Children need water to balance their intake of other beverages - especially during activities. Packing bottled water in a child's lunch instead .of juice or regular soda can also help prevent childhood obesity.

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