ROCHESTER, NY (WROC-TV) - John Hutchings of Healthy Edge Media discussed the importance of being properly hydrated and some options in addition to water for hydrating Tuesday on News 8 at Sunrise. Click on the photo below to view the segment as it aired on Tuesday, April 4, 2017.

"Hydration is important year round," Hutchings said. "We should be drinking water throughout the day. I brought my water bottle. I mean it's important to keep your body hydrated for many reasons. Our body is mostly made of water so it balances our electrolytes and it controls so many of our bodily functions."

Hutchings said most fitness professionals agree we need about 96 ounces of water each day, though a Harvard study shows that we can function on about 50 ounces. "I recommend eight ounces per 15 minutes of exercise, just to make sure you keep your fluid levels even," he said. "A two percent reduction in our water levels in our body can lead to performance issues, and slight dehydration, three to four percent - you're starting to increase heart rate, blood pressure, and it can lead to heat exhaustion and heat stroke."

Beyond water, Hutchings offered up some other options to get hydrated. "Here's some good news for coffee drinkers and soda drinkers - that counts toward your fluid intake," he said. "Also, think of foods that are watery like watermelon, yogurt, soups, oranges are 90 percent water, most salads are mostly water so you can get a lot of fluid of that 96 ounces, you can get it from foods. You can also, some people don't like to measure, I know we use little gadgets and tricks to make sure you're taking in enough water, but you can just monitor your urine. You should be going to the bathroom about every two to four hours, and the color - the color should be light - if it's dark you're probably not getting enough water."

You can over hydrate. "It's uncommon with us average people, but like performance athletes - endurance especially - they can take in too much water," Hutchings said. "It dilutes their sodium and it can lead to a dangerous condition. Also, we should mention, people should check with their doctor, if you're on medications such as pain meds, opioids, or anti-depressants, it could alter your water needs, so check with your physician as always."

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