Are you feeling tired? Have sore muscles? Maybe you're dehydrated!
Water is so important. Every single cell, tissue, and organ in your body need water to function. The human body will not survive long without water, so not surprisingly, there are many benefits to keeping your body well-hydrated.
Staying hydrated during your workouts and competition can make an enormous difference in both how you feel as well as how well you actually perform your sport. Ignoring your hydration needs is one of the most common mistakes we often make in our training routines. You see, water is essential for many functions in your body, including cushioning your joints and muscles, regulating your body temperature, bringing all the nutrients to your cells, and removing waste products from the body.
Are You Getting Enough Water?
Eight 8-ounce glasses is a reasonable goal and is recommended. Although some fruit juices, milk and sodas may contribute to hydration, water is the best option. Many sodas and energy drinks contain high amounts of caffeine, which contributes to dehydration, so they are best to avoid. As for sports drinks, they are good after long, exhausting activity, or activities lasting longer than 60 minutes, but are not necessary for normal, day-to-day hydration. You can also make your own, which cuts out the added crap like artificial flavors and colors. (See the recipe below!)
If you want to add flavor to your water, try adding a slice of your favorite fruit for a refreshing fruit infused water.
How To Stay Well Hydrated
To stay well-hydrated before, during and after exercise or competition, the American Dietetic Association recommends the following:
- Drink plenty of fluids with meals
- Drink 16 oz. 2 hours before activity
- Drink another 8 to 16 oz. 15 minutes before activity
- Drink 6 to 12 oz. every 15 minutes during exercise
- Drink 24 oz. for every pound of body weight lost after exercise
In events lasting longer than one hour, performance will likely be enhanced with the use of a sports drink containing carbohydrates and a small amount of sodium.
What are the symptoms of dehydration? Headache, dizziness, dry mouth, confusion, lack of focus, fatigue...
Tips to Stay Well Hydrated
Carry a reusable water bottle with you during your day, drink it and fill it up. I carry with me a bkr 1L glass water bottle and fill it up throughout the day. I'll also leave a bkr 500ml in my gym bag.
Have a glass of water first thing in the morning. I've gotten into this healthy habit, which is a great way to start the day before having a cup of coffee or breakfast.
Drink water before, during and after every workout. Starting off hydrated before training is so important. You never want to start slightly dehydrated.
Drink water with every meal during the day. By making water your bev of choice, you'll be staying properly hydrated.
Sports drinks can help during grueling workouts. If you workout at a high intensity longer than 60 minutes, a sports drink can help you rehydrated and replenish what you lost through sweat. Sports drinks offer a fast absorbing carbohydrate and sodium, replacing water and electrolytes.
You can also make your own, which cuts out the added crap like artificial flavors and colors.
How do you stay hydrated? Share your tips by tagging @valeriefidan on Instagram!