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Water makes up close to 70% of our bodies, so this calorie-free drink is absolutely necessary in larger quantities during the day. It's also essential on a fitness journey. The Importance of Hydration:
- Regulates body temperature
- Keep joints lubricated
- Prevent infections
- Delivers nutrients to cells
- Transporting waste product
- Keeps skin healthy
- Improves sleep quality, cognition, and mood
- Increased performance during exercise
- Increased recovery from exercise
- Aids in weight loss
Symptoms of Dehydration:
- Dizziness
- Headache
- Increased Heart Rate
- Dark urine
- Low Blood Pressure
- Fatigue
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How Much Water Should I Drink a Day?The bare minimum a human being requires can be calculated with the following guidelines: Body weight (in pounds) / 2 = fluid ounces minimum. Example: 225 lbs / 2 = 112.5 → 113 oz minimumFactors That Require Additional Water:
- Activity
- Food intake
- Altitude/climate
- Medication intake
- Training intensity + frequency
- Digestion status
Hydration Around Workouts:
- .25-.5L 30-60 minutes before workouts
- .5-1L during workouts
- .5-1L in an hour or so after workouts
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Tips to Hit Your Water Goals:
- Use a gallon jug as a reminder of how much water is left (there are gallons you can buy that have timestamps to keep you on track)
- We've linked one of our favorite water bottles for you here
- Set alarms throughout the day as a reminder to drink water
- Download an app to remind you (HydroCoach, Aqualert, etc.)
- Add flavors (lemon, berries, pineapple, ginger, or even tea bags or flavored water supplements)
- Choose beverages with low levels of sugars and calories
- Supplementing fluid intake with high fluid foods like fruits and vegetables
- Use straws
- Make it a non-negotiable to consume X amount of water before allowing for coffee/other drinks
- Remember to count the water in things such as greens, intra-workout EAA's, etc.
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