RTW Keys to Proper Hydration

Water makes up nearly 70% of the human body, isn’t that amazing? Now I want you to ask yourself “Are you properly hydrating your body?” If you aren’t then you’re missing out on some of these great benefits listed below!

 

8 Benefits of Water

  1. Water is essential to our body’s survival. Without water, your body will only survive a week but our body can go without food for up to a month!
  2. Water can help you maintain a healthy weight and body fat by increasing regulating appetite. 
  3. Water will help you maintain efficient energy levels throughout the day. (Mild dehydration is the most common cause of daytime fatigue)
  4. Proper hydration has been found to lower your risk of certain types of cancer and other diseases. (Water flushes the waste and bacteria from our body)
  5. Drinking the proper amount of water has been known to significantly reduce pain and inflammation in the body.
  6. Water is the number one mode of transportation for all nutrients and minerals in the body.  It is necessary for a proper "Pump" in the weight room, because it is responsible for transporting glycogen to the muscles.
  7. Adequate amounts of water in your diet will help prevent constipation and aids in the process of digestion.
  8. Having the correct amount of water will naturally moisturize your skin and ensure proper cellular formation. (Proper cellular formation of underlying layers of skin is what creates the healthy glowing appearance of your skin.)

 

Now that you understand why it’s vital to keep our body properly hydrated, the next question is “How much should you drink?” Is there one concrete answer, we’ve heard 8 to 10 glasses a day, 1 gallon, 1 ½ gallon, and half of your body weight in ounces, but which one is right? Well here’s your answer “There isn’t one concrete answer!” The best way for you to properly hydrate your body is to become more in tune with it and with yourself. A good rule of thumb is if you’re thirsty, drink! Follow the guidelines below for keeping yourself properly hydrated. We must understand that it will never stay constant and it will be constantly changing depending on these factors: physical activity that day, current health, and surrounding climate.

     

    10 Tips for Proper Hydration

    1. The bigger you are (body weight) and/or the more carbs you eat the more water your body will need. 
    2. Your daily energy output and amount of perspiration will directly correlate with
    the amount of water you should be taking in each day.
    3. If you’re sick and losing bodily fluids (vomiting/fever/diarrhea) you will need to
    consume more water. This will help flush the system as well as replenish any lost fluids.
    4. If you’re pregnant or breast feeding, your body will require more water.
    5. Hot humid climates will generally require more fluid intake, but don’t let the cold weather fool you! In colder weather we still need to be consuming a healthy amount of water.
    6. If the elevation is higher than 2,500 meters oxygen becomes less prevalent
    making your heart rate and breathing speed up, which uses more fluid. This
    increased elevation can also cause increased urination, which can also lead to
    dehydration.
    7. Consuming diuretics will flush water out of your system
    making us prone to dehydration.
    8. Consume water as soon as you wake up in the morning (While you’re sleeping, you are fasting). Watch the amount of water consumed before bedtime (Too much water prior to bed could interrupt our sleep patterns).
    9. If your diet consist of a large amount of fruit and vegetables you may not need to drink as much water. (A diet high in vegetables/fruit can account for 20% or
    more of your daily water intake)
    10. Drink when you’re thirsty and pay attention to your urine color. [Darker urine
    (more dehydrated) --- Lighter urine (less dehydrated)]

     

    Your ultimate goal will be to eventually become in tune with your body! Your body will tell you exactly what it needs all you have to do is listen. Experiment with different amounts of water and log how it makes you feel as well as your energy levels/mood. Logging your hydration is just as important as logging sets and reps for our workouts (If we aren’t assessing, we are guessing).