Many of individuals have heard that it is important to stay hydrated. But, what does that mean? How much water should one consume? What if you’re active? Not active? What if you spend a majority or you time outside? Inside? The list of factors that can affect how much water one should consume goes on. The purpose of this article is to educate you on proper hydration and the importance of being hydrated as it pertains to optimal performance.
Water is the major component of our body. Studies show that on average the human body contains 60% water. Most of which is in our cells. The amount of water in our body varies from when we are newborns to when we are elderly. We have more when we are newborns. The amount of muscle compared to the amount of fat one has will also affect the amount of water one has. More muscle = more water weight. Realizing our body is 60% water reinforces the importance of drinking water. Water is crucial for certain vitamins, nutrients, and helps flush toxins out of the body and aids in recovery.
Dehydration can be detrimental to one’s swimsuit body and weight loss goals. When we are dehydrated (even slightly) we lose strength, speed, and our metabolism can slow down. According to Mark Verstegen with Athlete’s Performance “Dehydration of just 3% can cause a 10% loss of strength and an 8% loss of speed”. In order to combat dehydration I suggest one consume 1 oz per lb they weigh throughout the day. Even if one does not feel thirsty one should take a sip of water as thirst is a sign of dehydration. If one is going to be outside in the heat for several hours and /or if they will be exercising intensely for more than an hour he/she should consume 1 ½ to 2 ounces of water per lb starting the day before the event. This will assure one is hydrated properly and help prevent one trying to drink a ton of water right before the and then feeling “bloated” or “water logged”.
Hydration is not just about drinking enough water. One’s sodium balance is important as well. If one sweats excessively and/or notices a white film to their sweat they may be losing too much sodium and water. In this case, a drink with electrolytes would be good addition. I know for many they are concerned with the extra sugar in these drinks, but by balancing one’s sodium levels he/she will be able to perform more efficiently and in the long run burn off the minimal amount of extra sugar. I recommend the electrolyte drinks (Gatorade is probably the most popular) be drank when performing intense exercise for 60 minutes or more. There are a number of electrolyte products on the market and I suggest one experiment to find the one that suits them best.
We can also get fluids from the foods we eat. Fresh fruits and fresh veggies will help with hydration. If you find water is “boring”, adding either lemon, lime, orange, cucumber, etc. will naturally add some flavor to the water. Try to avoid sugary drinks, sodas, and alcohol. In moderation any of them will not be that harmful to the body, but when consumed in excess they call all be detrimental to one staying properly hydrated.
Points to Remember:
*Drink approximately 1 oz per lb you weigh
*Drink 1 ½ to 2 oz per lb you weigh starting the day before if you will be participating in intense activity for 60 minutes or more
*The more muscle one has the more water their body will hold
*Limit sugar drinks, sodas, and alcohol
This post was submitted by Scott Keppel.
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