Water

60% of the human body is made up of water.  In fact, water is a vital part in many reactions in the body. When these reactions slow down due to lack of water, your: 

• tissue heals slower 
• Muscle recovery takes longer
• Body functions less than 100%

So how much water do we actually need? While there are so many different opinions on this, below are a few handy tips.

• First rule: if you feel thirsty you are dehydrated 
• A simple calculation that everyone can follow:
  • Body weight divided by 2= ounces required
  • Divide that by 16 = # of bottles of water needed per day 
• For example:
  • 200 lbs/2=100oz./16=6.25 bottles of water 

I know, I know… “Coach, how can I consume more water?”  

1. Start your day with a glass of water
2. Always have a bottle of water upon leaving the house 
3. Keep a bottle of water in your car/desk/and bag
4. If you struggle with drinking water, add flavor to your water (mint/lemon/cucumber)
5. Eat more water “rich foods” (fruits and veggies)
6. Get a cool water jug, mug or YETI that you would like to drink out of 

What other sources do we get water from?

• Well from drinking actual water…duh!
• From other beverages
• The food we eat

Do we need more water when we exercise?

• Studies show just losing 2% of your body weight in fluid can decrease performance by 25%
• When you workout you are more likely to be losing more water through sweat and heavy breathing
• If you start out dehydrated your workout becomes less effective 
• Some side effects of this are:
  • Dizziness
  • Lethargic
  • Less mentally sharp
  • Cramps come on sooner 
  • Muscles don’t work as well

How much water and when should you drink it for optimal exercise?

1. Stay hydrated throughout the day
2. 1-2 hours before your workout drink 15-20oz
3. 15 min before your workout drink 8-10oz
4. During your workout 8oz every 15min 
5. You may need more if you are sweating heavily or exercising in very hot weather or hotter conditions 

Simply put: you can improve your health AND performance by just drinking enough WATER!

Additional facts:

Your Brain and heart are made up of 73% water;  Lungs 83% water; Skin 64% water; Muscles and kidneys 79% water; and bones 31% water.  So why are you depriving yourself of finishing that glass?