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?”
- Start your day with a glass of water
- Always have a bottle of water upon leaving the house
- Keep a bottle of water in your car/desk/and bag
- If you struggle with drinking water, add flavor to your water (mint/lemon/cucumber)
- Eat more water “rich foods” (fruits and veggies)
- 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?
- Stay hydrated throughout the day
- 1-2 hours before your workout drink 15-20oz
- 15 min before your workout drink 8-10oz
- During your workout 8oz every 15min
- 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?
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