Did you know in terms of importance to our health, it comes in second only to oxygen.
In super, EXTREME cases, the human body can survive up to 6 weeks without food, but only one week at most without water.
While we know it’s important, the majority of us are not drinking our fair share. Especially over the summer. We’re spending more time outdoors, being more active, sweating more…making replenishing fluids that much more important. And now that a lot of us are back to work and wearing masks a good bit of the time, its easy to forget to drink your H20. Not good.
It is recommended that adults consume AT LEAST 64 ounces of water a day (or 8 glasses.) At FCG we recommend shooting for half your body weight if possible.
Here Are Our Six Tips For Staying Properly Hydrated…
1. Your body loses fluid while you sleep, so start and end your day with a glass of water. First thing when you wake up. Before you do anything else. Drink a glass of water. Same thing prior to going to bed. (Just make sure you use the bathroom!)
2. Chug a glass BEFORE you are thirsty. Most likely if you wait long enough to become thirsty, it’s already to late. You’ve probably already lost up to two cups of your body water composition. TWO CUPS!
Keep a bottle of water with you at all times.
3. This is a no brainer, but DO NOT SUBSTITUTE WATER WITH ALCOHOL. Alcohol is a diuretic. Ever heard of “breaking the seal too early?” You know where I’m going with this. Increased alcohol…increased urination…loss of water.
4. While coffee and tea (herbal, not the sweet stuff you get at the Mc D drive-thru) do have a slight diuretic effect, they do still provide a decent amount of fluid. Just don’t make them your primary source of fluid.
5. Yes, you still need water when it’s cold outside. Maybe you don’t feel as thirsty as when its hot out, but you are still going to lose water through perspiration. You also lose fluids through exhaled air. When cold, dry air is inhaled, it is warmed and moistened in the lungs and exhaled as humid warm air. This process makes intense demands on the body's water supply.
Cold? Hot water with a fresh lemon is a great option!
Keeping Hydrated While You Train….
Do not show up dehydrated. Drink at least 2 glasses of water 1-3 hours prior to training. Your body will thank you. You’ll thank yourself in how you recover. 2 glasses seem a bit much? Start smaller and increase over time.
It’s a great idea to try to also consume 2-2.5 glasses of water while you train to replenish what you’re sweating out and keep up energy levels. Again. If you can. Again. Start small, and see how our body reacts. You might just be surprised.
How Can I Tell If I’m Dehydrated?
The quick tell tale sign in the color of your urine. Generally, light colored urine is a good sign of adequate hydration. If you rarely urinate and when you do it’s a dark yellow, this is a strong indication you’re likely dehydrated.
Can I Drink To Much Water?
For sure! While most people realize we need a decent amount of water to flourish, while rare…to much water can also decrease/lower blood sodium levels, a condition known as hyponatremia or “water intoxication.”
While you’re out and about this summer, fill that Yeti or Hydroflask (I think thats what the cool kids are using these days?) up with ice, water, throw in a few fresh summer berries for flavor and hit the road in good health!
Are you interested in learning more about the habits that will help you finally, once and for all conquer the nutrition habits that will transform how you look at and feel about yourself and food?
Check out our Personalized Nutrition Program at First Capital Gym!
First Capital Gym is York County’s only fitness over 40 specialists. We are a results based gym located in East York, PA that offers Personal Training, Small Group Training, Nutrition, Customized Fitness Programming, and Sports Performance Training.
Amber seeks to empower women and young girls in strength and to inspire them to not be afraid to step into the gym. Amber finds great joy in helping clients move, perform, look, and feel better! She believes that your training at the gym should transfer over into making your everyday life better as a whole, both physically and mentally.