Every time a friend or client of mine starts drinking more water, something happens. No matter what the goal, the person feels, looks, and or performs better! The person trying to lose weight loses more weight. The person trying to get stronger gets stronger. The person trying to build muscle builds more muscle. Do you see where I’m going? If not, do you remember Monopoly? Well if not look it up, but if so, Water “works”!
Why is hydration so important?
According to the National Exercise & Sports Trainers Association, knowing that water makes up 50-60% of overall body mass, 72-75% of lean body tissues (muscle, liver, heart etc.) and 5% of fat tissue, it is so important to monitor your fluid intake. Here are just a few reasons why…
- Transports nutrients to muscles
- Lubricates joints
- Absorbs the heat from your working muscles
- Regulates body temperature
- Eliminates toxins and waste products
- It also prevents dry skin, premature aging, and poor circulation etc.
How do I assess my hydration status?
THIRST is in NO WAY a measure of hydration. If you are thirsty, you are already most likely slightly dehydrated.
The Urine Color Evaluation:
- Plenty or hydrated: Pale yellow like lemon water or lemonade
- Consume more: Darker, like an apple juice color
- Something to consider: If you are taking vitamin supplements, this may be a false reading
When and how much to take?
Before Exercise: 17-20 oz 2 to 3 hours before
During Exercise: 7-10oz every 10-20 minutes
After Exercise: 16-24 oz for every pound of water lost
TIPS on how to increase fluid consumption:
- ALWAYS carry a bottle of water with you
- Write down how much you drink. This helps a lot of people think about it more. (Forgetting is a problem with some of my clients)
- Eat your recommended amount of fruits and vegetables. These have high water content.
- Keep lemons, limes, or your temperature of water preference nearby if you want flavor
- Purchase a bottle or bottles of water to fit your hydration needs for the day. (I buy it in the gallons and finish what is needed. Or write on the top of the water bottle the number so you remember how many bottles you have drank)
What to take from this:
- If you ever get thirsty, or HUNGRY, It could be a hydration issue.
- If you are having muscle cramps, headaches, or decreased performance, your water intake is worth looking into.
- If you want to increase your performance, cosmetic appearance, and or your health, do not fall short of drinking your water recommendation!