It’s hot right now for us Vancouverites and staying well hydrated is no small feat. Working out hydration should be top of mind right now…I am breaking a sweat just typing this.
How much water do we need is a good question. The 8 glasses a day is a good place to start, but the problem is this neither takes into consideration your size nor your activity level. Both of which matter greatly.
There is a lot of info and numbers out there so to be more precise this is my recommendation.
Take your body weight in pounds and divide it by 2. And this equals how many ounces you should drink daily. On top of this add 15-20 ounces for every hour you workout or break an excessive sweat in the heat.
Example, for a 180lbs male, who works out 90 minutes a day.
180 divided by 2 = 90 ounces + 30 ounces for his workout = 120 ounces. That individual would need 3.5 litres daily.
Actually not far from the official Health Canada Guideline which is 3 litres for men and 2.2 for ladies.
Of course, as I mentioned the heat earlier, the climate also affects your need, right now everyone should be drinking a little more to combat dehydration.
There are many reasons to drink up as even just a mild state of dehydration and you will feel it in your energy. But let’s see what water does for you. Up to 60% of the human body is water.
Water:
- Controls your body temperature.
- Aids in digestion.
- Carries nutrients around your body.
- Cushion organs and joints.
- Gets rid of waste.
- Keeps your bowels regular.
We lose water all the time by living and breathing, getting rid of waste and sweating to regulate your temperature. If you lose more fluid than you consume you become dehydrated.
What should you look for for signs and symptoms of mild dehydration:
- Thirst
- Dry lips (guilty! Not enough chapsticks in the world for me right now!)
- Flushed skin
- Tiredness
- Irritability
- Headache
- Dizziness
- Dark, strong smelling urine
If you let it go on dehydration can affect your heart, blood pressure and have serious consequences. Which is why hydration is a basic life need that you can’t ignore.
How can you stay better hydrated:
- Start your day with a big glass of water. I am a big fan of lime water with a dash of pink salt to start my day off. Find out why here. https://www.strengthsensei.com/start-day-right-lime-salt/
- Drink one glass before every meal. Bonus thirst is often mistaken for hunger and it will aid in your digestion.
- Carry a nice water bottle with you all day. Swell bottles are my favourite. Your drink will stay cold up to 24hrs and they are BPA free. Plus of course super stylish. Well worth the investment. Good for the planet and your health. https://www.swellbottle.com/stories/about-us/
- Always have water with you at the gym.
One of the many reasons I hear clients say they don’t drink enough is they don’t like to pee all day or don’t have access to a washroom at work so easily. I get it, it’s annoying, but really your health matters more than the inconvenience of having to go pee. And how you drink can help you here. If you chug a big amount of water all at once, there is a big chance it will pass right through you and you will need to run to the bathroom. Instead sip on your water all day. This simple change could get rid of your after-noon energy slump! Mental fog and low energy at 3pm? Chances are you need some water.
Lastly the good old pee test works. Light yellow is what you are going for. Unless you ate a large amount of asparagus or are on special medication if your pee isn’t pale yellow, drink up!
What you eat can also help you stay hydrated. These are the top 10 hydrating food according to the Saga UK. (https://www.saga.co.uk/magazine/health-wellbeing/diet-nutrition/nutrition/10-hydrating-foods)
- Watermelon
- Cucumbers
- Bananas
- Strawberries
- Milk
- Spinach
- Iceberg lettuce
- Radishes
- Tomatoes
- Soup
Even being mildly dehydrated has a negative impact on us and this will manifest in:
- Mental focus
- Energy levels
- GI function and cramping
- Heart Function
- Decreased gym performance and poor recovery
- Bloating
Pretty sure it is nothing you want on the start line on game day! If you are going to be exercising in the heat, carry your water with you prior as you go on about your day and sip on it continuously. Also take care to stay out of the sun and direct heat when you can. Eat some hydrating food and make sure you pass the pee test!
If you do still find yourself a little dehydrated despite your best effort consider adding electrolytes to your water. Quick shout out to 5Star4mula (https://5star4mula.com) I swear by their BCAA Hydrate, BCAA + electrolytes = perfect mix of electrolytes to keep me hydrated. Plus it tastes great. Raz-Berry and Orange Freeze are my personal favourite. Use POWERUP10 for 10% off your order if you check them out.
I also like to recommend Nuun tablets because they are so easy to carry around and drop in your water. Locally you can find them at Whole Foods, Sport Check and MEC. http://nuuncanada.com/about/
One last thing to consider is adding sea salt to your water. Especially if you are someone who cooks and preps your own food, chances are if you don’t eat out and eat mostly whole unprocessed food that your current sodium intake is low. Sodium is often demonized but it is an important electrolyte.Water follows salt, which means if you increase sodium too much, water retention occurs. At the same time, the opposite is also true: A loss in sodium results in a loss in water, potentially causing dehydration. A pinch of high quality sea salt in your bottle can help. Just make sure you don’t put in table salt!
Stay hydrated folks. Interested in working with us drop us an inquiry.
Annie:)