If there’s one thing you remember to do every day, remember to DRINK WATER! Aside from the obvious hydration factor, water is completely essential to any person’s diet. In the heat of the summer, it is common to feel fatigued and dizziness, both signs of dehydration. To all of my athletes out there, water is a key element in helping to transport nutrients throughout your body, providing you with the energy you need during your work out and the rest of the day. Water also regulates your body temperature, loosens your joints, and prevents muscle cramps. You’d be surprised at how much a little extra H20 every day can affect every aspect of your life.
How much water should I be drinking?
You should be drinking water ALL DAY! A few months ago I started marking my water bottles with times to force me to drink a certain amount per day, and it worked wonders. I felt more awake during the mornings, less hungry all day, and it greatly reduced my muscle soreness. In order for athletes to maximize their workout potential, I suggest following a more direct schedule before and after your workout, as well as throughout the day.
|A few hours before exercise||17-20 oz|
|20-30 minutes prior||8 oz|
|Every 10-20 minutes during exercise||7-10 oz|
|Immediately after||At least 8 oz|
What is Dehydration?
Dehydration simply means you are losing more water from your body than you are taking in. This can show symptoms of dizziness, lightheadedness, nausea, vomiting, and muscle cramps. In very serious cases, all of these symptoms can lead to heatstroke. To monitor this, doctors recommend the urine test. Dark = you need to drink more. Light = you’re good to go. Here are some great tips to help monitor your water intake and prevent dehydration.
- Use a reusable water bottle- if you finish a plastic water bottle, you’re more likely to throw it away. A reusable water bottle will encourage you to refill, and is a great way to help the environment. BPA- free water bottles will not give off any byproducts versus traditional plastic water bottles.
- Add a lemon or a lime- There are some of us out there who just don’t like the bland taste of water. Adding a lemon or lime will give a nice boost of flavor, and provide extra health benefits such as improve digestion and give vitamin C.
- Start and end the day with a glass of water– It’s an easy habit to get into, and will encourage you to continue drinking water throughout the day.
- When you’re hungry, drink water!- People tend to confuse hunger with thirst. Instead of going right for that afternoon snack, drink a glass of water. Water is a great aid in weightloss and can help to make sure you are not overeating throughout the day.