Hydration is Key

 Hello Fit Fam,

     When you think about hydration what comes to mind? Do you even know what good hydration looks and feels like? Do you understand the importance of hydration in your day-to-day activities?

    These are some basic questions I like to ask my personal training clients when they are setting their fitness goals. Doesn't matter if you are looking to become more active or training for a high-intensity competitive event. Average Joes to Elite Athletes have to think about hydration every single day. Even on your rest days, you need to be thinking about HYDRATION!

    So let's start with the basics, what is hydration? Hydration is the replacement of body fluids lost through sweating, exhaling, and eliminating waste. But there is more to hydration than just the water you consume through fluids and foods. There are these lovely things called electrolytes. Electrolytes are minerals that dissolve in fluid and are required for things like proper nerve function, acid-base balance, and keeping our bodies functioning. Without the correct level of both water and electrolytes in our bodies, there are many side effects that could cause long-term problems. 

So how do you stay hydrated??? 

Well, I like to start with the basic recommendations. For most average adults 64 oz of fluids (primarily water) is required to maintain bodily functions. You may have heard of the 8x8 rule. That is 8 - 8 oz glasses of water per day. The actual recommendation varies based on your body size, activity level, how much you sweat, the temperature outside, humidity, and other foods you consume. 

I would recommend doing some trial and error. I have found that 80-90 oz is my ideal everyday water consumption. If I am more active or spend a lot of time outside in a hot or humid environment then I need more. 

Another good rule of thumb for making sure you stay hydrated is the duration and intensity of your physical activity. If you are being physically active for more than an hour and at a higher intensity (aka sweating A LOT) you need to replace your electrolytes. Fun fact did you know you can actually measure how much fluid is lost during physical activity. You simply weigh yourself prior to exercise and after and compare the body weights, this realistically should be done naked. If you lose 2lbs in an exercise bout then you can assume you lost 2lbs of fluids. ACSM recommends drinking 16-24 oz per lb lost during physical activity to properly rehydrate.

There are many hydration supplements on the market and again I would recommend you do some trial and error to find the right fit for your tastebuds and digestive track. Not all supplements are made equal so it is more about doing your research and seeing how the product makes you feel. I was fortunate to find a great product that met my hydration needs and tasted great. Personally, I use Nuun for hydration supplementation, but there are so many other brands out there!

Reminding yourself to drink water throughout the day is important and can be vital to your physical activity success and how you feel! It is also a good hack to try and drink a glass of water if you think you are hungry as that can help curb some food cravings since often hunger and thirst can feel similar if you are dehydrated. 

One final tip I will leave you with when it comes to hydrating and staying on top of your water intake is to make it fun and easy. I found buying a good water bottle that entices me to drink water and keeps me on track has made a world of difference. I use this gallon jug that has cool reminders to with times associate and it oz on the back. 

So in summary, hydrate or stay thirsty!

Stay Calm and Exercise On

~Liz~

https://www.healthdirect.gov.au/drinking-water-and-your-health