Proper hydration is a pillar of health. Water is crucial to our existence and if we aren’t drinking enough we will feel the effects. Many people I meet do very well with drinking enough water but many others do not. In my experience, it’s rare to find someone in the middle, they either drink plenty of water or hardly drink it at all. The good news is we are surrounded by clean drinking water. The adjustments simply have to be made.
The benefits of proper hydration include:
Increased energy levels and exercise performance
Brain health and cognition
Electrolyte balance and heart health
Aids in digestion
Can help with weight management (feel fuller)
Better lubrication for our joints
Detox
A large portion of our body is water so it is essential to our overall health, function and performance. How much should you be drinking? A good place to start is half of your body weight in ounces. This is a general recommendation for people who are missing the mark on their hydration. Let’s say your goal is 100 ounces of water and you are only drinking a single bottle of water each day. You are about 80 ounces of water away from your goal. That is not something I would try to fix in one day. Try adding a second bottle or buying a bottle with indications so you can see your progress throughout the day. Be consistent, take small steps and work your way up to your water goal.
Keep in mind that if you are exercising, working outdoors for hours at a time or spending all day on the beach you are going to require more water. Half of your body weight in ounces might not cut it. A loss of water and electrolytes will need to be replaced. Dehydration will not be far away and the effects can start with headache, fatigue and thirst but can quickly worsen to life threatening situations if prolonged exertion and lack of hydration continue. This is an extreme example but important to recognize. If you are not meeting the mark, start drinking more water. Work towards consistently meeting your goal each day and compensate when you are more active or spending time outside!
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Michael Allen
Author Bio
Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.