By Anita Nall Richesson, Olympian & Nutritionist
Containing about 60% water, your body’s mood, energy levels and brain function rely heavily on staying hydrated. A simple 1-2% loss of fluids can impact performance. There are various reasons dehydration occurs. For example, the effects of flu, vigorous sweating and some medications cause frequent urination which can lead to dehydration. Mild dehydration is one of the most common causes of daytime fatigue.
Water is needed to carry important nutrients into your muscles cells. In order to flex and move your muscles, you need water. Muscle growth and strength is impaired without the proper water/electrolyte balance.
How much water do we actually need? It is suggested that the average person needs about 8-10 cups of water per day. Active people need much more to replace the fluids lost during exercise. Having said that, some amazing marketing strategies have convinced us that the only remedy for dehydration is high sugar sports products. My experience is that the impact of high fructose corn syrup and sugar in these drinks typically outweighs the hydration component of the 
drink.
No one can determine your hydration level better than yourself. If you feel
that you are already thirsty or sweating profusely, you should replenish your body with water immediately. Another way to monitor hydration levels is with this urination chart. Do not wait for severe symptoms to show before you take action.
Here are some hydration habits that work:
1. The best time to hydrate is in between meals and before & after competition (maintenance occurs during competition).
2. Keep and eye on the urine hydration chart. It’s a great chart to look at periodically to check in and see how you are doing.
3. Increase these foods which contain naturally occurring electrolytes: Watermelon, dates, banana, green leafy vegetables (spinach & kale), oranges, potatoes and tomatoes
4. Choose more natural hydration drinks like coconut water (unsweetened). Adding a pinch of sea salt, a dash of maple syrup and lemon to water to create a natural homemade sports drink alternative.
5. Watch out for drinks that rob your body of hydration like coffees, sodas, teas and highly sugared drinks as well.
Being mindful of your hydration levels and staying on top of your hydration is much better for your body than trying to fix it after dehydration occurs.
Anita Nall Richesson Biography
Olympian, Nutritionist, Life Coach & Wellness Expert
Setting the swimming world ablaze at the young age of fifteen with 2
Courtesy of Anita Nall Richesson
world records in one day propelled Anita into the fast lane of success. After swimming for the cycle (gold, silver, and bronze) in the 1992 Olympic Summer Games in Barcelona, many health challenges hampered her attempts at returning to an Olympic level.
Challenged by a series of “mystery illnesses” that lasted a decade after the Olympics, Anita rediscovered health through food. Traditional medicine’s failed healing attempts drove her towards a personal quest for wellness and a passionate understanding of the healing power of food. Her profound experiences with illness, healing and professional athletics have given her a unique perspective she shares with clients.
After completing her undergraduate degree in Communications and Spanish from Arizona State University she pursued holistic nutrition education at Southwest Institute of Healing Arts in Tempe, Arizona. Anita is a Certified Holistic Nutrition Specialist, Life Coach and accomplished motivational speaker. Anita is also an elite member of the International Swimming Hall of Fame. She completed 3 NFL seasons as Nutrition Consultant for the Jacksonville Jaguars NFL Football Team and works with various elite professional athletes including UFC fighters, boxers & world-class swimmers around the country. She writes nutrition & wellness articles for various groups and recently began an empowerment program for teenage female athletes that centers around motivation, nutrition & increased self-esteem. http://www.anitanall.com
Read the following articles to learn more about Anita:
http://sportsillustrated.cnn.com/2011/writers/kelli_anderson/07/25/Vollmer-wins-first-US-gold/
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