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august 2017yogajournal.comIn fact, most people chew a consid-
erable amount of their fl uid require-
ments, says Kelly Pritchett, PhD,
RD, assistant professor in nutrition
and exercise science at Central
Washington University in Ellens-
burg, Washington. “It’s not unusual
for you to get four cups of fl uid from
foods with high water content, such
as fruits and vegetables,” she says.
So how close does that get
us to our total daily needs? The
Health and Medicine Division at
the National Academies of Sciences
recommends that most women
consume about 9 1 ounces of fl uid
each day (a little more than 11 cups),
while men need about 1 25 ounces
(nearly 1 6 cups). But body weight,
rather than gender, is actually a bet-
ter guide, according to Brown. Male
or female, we should consume half
an ounce to an ounce of fl uid per
pound of body weight, with a few
caveats: Pregnant and breastfeeding
women, people who work or live
in warm or high-altitude environ-
ments, and athletes—including
many yogis—may require more.
Most people who take Hatha, fl ow,
or especially hot-yoga classes that
last an hour or longer need to
drink or eat after class, regardless
of where they live. “Whatever you
sweat out, you should replace,”
Brown says.
Of course, how much to replen-
ish is another puzzle to solve, since
sweat rates can vary widely, accord-
ing to a 2oo7 study in the Journal
of the American College of Nutrition.
Some people can perspire up to 1 oo
ounces during intense exercise in a
hot environment (think Bikram or
hot yoga), though those people tend
to be the intense, need-a-mop-for-
that-yoga-mat sweaters. Most of us
who take even a tough class won’t
sweat to the point of dehydration,
which Pritchett defi nes as losing
2 percent of your body weight—
enough to tax your heart and central
nervous system. Still, even half that
loss can cause side effects: One study
from Central Washington Univer-
sity revealed that the average sweat
loss for hot-yoga participants was
about 1 percent of body mass, which
researchers say may result in leth-
argy or impaired decision making.
To determine what you lose during
practice, weigh yourself before yoga
class, don’t drink anything during
the class, and then weigh yourself
again afterward—the difference in
ounces is your rehydration goal.
And remember that it’s not just
water that needs to be replaced,
says Brown. Electrolytes, such
as sodium, calcium, potassium,
and bicarbonate, also need to
be restocked; they help repair
body tissue and regulate nerve
and muscle function, blood pres-
sure, and hydration. “Try coconut
water—it replaces fl uids and is a
natural source of electrolytes,” sug-
gests Brown. Or, grab a healthy
meal. Fruit and veggie-rich dishes
are ideal post-workout recharg-
ers because they’re hydrating and
contain electrolytes, vitamins, and
minerals—without the added sugar
of some mass-market sports drinks.
Another perk: When water is bound
to food, it slows absorption and lasts
longer in our bellies, making us feel
satiated longer.
Seeking a little hydration inspira-
tion? The refreshing recipes starting
on page 44 will quench your thirst
plus satisfy your cravings for some-
thing summery and delicious.Victoria Clayton is a writer in Southern
California who contributes regularly to
the Atlantic and other national publi-
cations. Abigail Wolfe is a writer and
recipe developer based in Los Angeles.