Keep your Head Above Water

There may be times when you wonder why your energy levels are so low or why you’ve been feeling more fatigued than usual. Often it’s a result of simply not drinking enough water.

Since the human body is about 70 percent water, it only makes sense that water intake is key for maintaining optimal energy on a daily basis. Sufficient hydration is crucial to every physiological action that takes place in your body. Water is involved in the digestion of food, helps lubricate joints, is a carrier of nutrients to cells, affects hormone regulation and is the main component of blood.

Proper water intake is also a key component of weight loss. Fat metabolism simply does not occur at an optimal rate when we are chronically dehydrated.

Even when it comes to exercise performance, the importance of water is often forgotten. Much of our attention is focused on finding the right foods for fueling our workouts. But inadequate hydration can hinder exercise performance as well.

And you can’t rely on thirst as an indicator. If you wait until you are thirsty to rehydrate, you have already lost 1-2 percent of your body weight, which results in a decrease in performance and loss of mental focus and clarity. This is primarily due to a reduction in cardiovascular output, metabolic reactions and an increase in core temperature since water is the body’s coolant during exercise.

Needless to say, maintaining hydration can be a real difference maker when it comes to exercise performance. Outlined below are tips and specific guidelines for proper daily water intake and throughout the workout spectrum (pre-, post- and during).

Daily Intake

Current research from the Institute of Medicine found that the average water loss per day was nine cups for women and 13 cups for men, which is the minimum daily recommendation for each sex, respectively. If you’re active, then you need more.

Eating your fruits and vegetables will supplement that daily minimum. Some 19 percent of our fluid intake also comes from food (approximately 4 cups on average). Fruits and vegetables are water-dense foods and are great for getting additional hydration. Plus, they are packed with nutrients, high in fiber and low in calories, which can aid in weight loss as well. Here are some of the most water-packed foods you should add:

▪ Squash (cooked): 94 pecent

▪ Cantaloupe: 90 percent

▪ Oranges: 87 percent

▪ Apples: 86 percent

▪ Pears: 84 percent

Pre-Workout

By “pre-hydrating,” you will ensure that you begin physical activity adequately hydrated and with normal electrolyte levels. As a general rule, aim for 16 ounces 30 minutes prior to exercise.

During Workout

Remember, if you wait until you are thirsty, then your performance has already suffered. Aiming for 6-12 ounces every 15-30 minutes will match the rate of fluid loss under most circumstances. Also, most sport beverages that contain a low concentration (6-8 percent) of carbohydrates and electrolytes can be even more beneficial for longer or more intense workouts since they help to maintain sufficient energy and electrolyte levels in addition to just water.

Post-Workout

After a workout, fluid intake is necessary to aid in recovery since losses in both carbohydrates and sodium hinder the process of rehydration. As a general rule, 24 ounces right after a workout or, more specifically, 24 ounces per pound of body weight loss.

Beat the Heat

Increases in temperature naturally increase the rate of fluid loss in the body. At a minimum you should increase your intake by 16 ounces a day once the weather gets significantly warmer. In some cases, daily fluid needs could be as much as double as normal. Monitoring your weight changes throughout the day and pre- and post-workout can serve as an effective gauge as well.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 20 years of experience in the fitness industry. Contact him at championfit@live.com or championfit.net. He writes a monthly fitness column.

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Water is your secret weapon

We often forget about how important water is to exercise performance and weight loss. We work much harder at finding the right foods and the most effective exercise routine than we do in remembering to drink enough water.

Water plays a crucial role and is involved with practically every function in the human body. It cools the body down during exercise (even when it’s cold outside), carries nutrients to cells, helps digest food, lubricates joints, affects hormone regulation, and is the main component of blood.

Proper water intake is also a key component for weight loss. Fat metabolism simply does not occur at an optimal rate when we are chronically dehydrated. Even new research has shown that increasing water intake can be an effective weight loss tool. Dr. Brenda Davy, a registered dietitian, and colleagues at Virginia Tech found that dieters who drank two cups of water before meals lost an average of five pounds more than dieters who didn’t increase their water intake.

A lack of water also can hinder exercise performance. This is primarily because of a reduction in cardiovascular output, metabolic reactions and an increase in core temperature.

In other words, water can make or break a successful workout. As a general rule, 24 to 32 ounces of water should be consumed two hours before exercise, 4 to 8 ounces every 15 minutes during exercise, and a minimum of 24 ounces after exercise.

TIPS AND GUIDELINES FOR PROPER WATER INTAKE

Daily intake: Current research from the Institute of Medicine found that the average water loss per day was nine cups for women and 13 cups for men, which also is the minimum daily recommendation for each.

You’ve already likely heard this but still do it: Don’t rely on thirst as an indicator. By the time you’re thirsty your body has already lost 1.5 to 2.0 liters! Try sipping 4 to 8 ounces per hour throughout the day.

 Out of sight, out of mind: It’s easy to forget about drinking water. Try keeping a water bottle at your desk or work station. The more visible it is, the more likely you’ll be consistent with your daily consumption.

Eat your fruits and vegetables: 19 percent of our fluid intake comes from food. Fruits and vegetables are water-dense and are great for getting additional hydration. Plus, they are packed with nutrients, high in fiber, and low in calories, which also can help you lose weight.