By LLeslie eslie Bur Burman, man, R.D. L.D. A Registered Dietitian and a Licensed Nutritionist working in the South Florida area for the past 10 plus years. My objective is to assist you in fulfilling your personal health and nutrition goals. I am truly passionate with what I do and take much pleasure in assisting those with individualized wellness needs.

For info: please call 561-789-7000. or visit www.leslieburman.com. How Much to Hydrate By the time our bodies tell us it is time to drink via our blunted thirst mechanism, we are already experiencing the first signs of dehydration.

Unfortunately, our thirst mechanism progressively worsens with age. As we reach our 50s if solely relying on our body’s cues for thirst we will only reach 90% of hydration and/or rehydration.

So is the 8 bottles of water a day a true marker or just a beautiful marketing tool for what is now an 8 billion dollar industry? The general rule of thumb is to hydrate yourself ½ your pounds in ounces on any given day. For example, if you weigh 120 lbs you should consume 60 oz in fluid. Approximately 20% of your fluids come from food sources so foods, sports drinks, fruit juices, sodas, teas, and coffees contribute to meeting hydration needs. In a recent study published June 2002 from the International Journal of Sports Nutrition and Exercise Metabolism, Armstrong et al, found no evidence that caffeine created more dehydration. However, does engaging in recreational sports here in sunny Florida lend us to potentially increasing our chances of dehydration? A good rule of thumb is to weigh prior to physical activity and then post exercise. Although I would love to tell you otherwise the immediate decreased weight would solely be from the water loss. For every pound lost ingest 2 ½ cups. Avoid dehydration by hydrating 1-2 cups when you first get up, drink before you get thirsty, drink 1-2 cups 30 minutes before exercise and after you are finished with your exercise as well. A good basic indication of hydration is when you observe clear urine output. Salute!