I’m pretty athletic, and I like to play all kinds of sports. My parents ask me every morning to drink water at breakfast, and also during the day. I know it’s important, but for some reason I just can’t have water early in the day. As it gets hotter, any suggestions?—Jenna, 12, Upper West Side
It’s difficult for many of us to drink water immediately after getting up. Eating fresh fruits at breakfast, such as apples, oranges, melon or bananas, is one way to have water without having to open up the tap, as most fruits are made up of 60-95% water.
I also recommend filling a water bottle before you leave home in the morning and sipping from it throughout the day when you feel thirsty. Sports bottles commonly range in size from 12-32oz., but some are as small as 8oz., some as large as 48oz. A 12-16oz. bottle (make sure it is BPA-free) will easily fit in your school bag. As it gets warmer outside, your body will naturally adjust to the increased temperature and send you a signal—you will feel thirsty—that you need to drink more.
Make sure you bring your bottle when you exercise.
Although drinking throughout the day is important, it is critical to increase your water consumption before, during and after any sports activity. Make sure you drink plenty of water before you begin playing, and then every 10-20 minutes while you are exercising (even if you don’t feel thirsty)! Water requirements vary for height and age, but on average you should drink about 8-12oz. of water for each half hour of exercise.Remember: If you are thirsty, drink, and if you drink, go for the water—it’s the best choice.
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Bio:
Barrie Weinstein, MD, CCD, is an endocrinologist at Mount Sinai Hospital in New York City.
She’s a board certified physician nutrition specialist and clinical densitometrist, meaning she’s approved to read bone scans, which help diagnose osteoporosis. Dr. Weinstein is a member of the American Association of Clinical Endocrinologists and of the Endocrine Society.
In her practice Dr. Weinstein cares for people with endocrine, diabetes, bone and nutritional disorders.
Dr. Weinstein received her medical degree from Sackler School of Medicine, and then completed her residency in Internal Medicine at the Mount Sinai School of Medicine, where she also trained in endocrinology, diabetes and bone diseases.
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