Water is key for a healthy body! Hydrate the body for optimal training!
Water is essential for life and it becomes even more important when it comes to exercise. Our bodies are roughly 60% water, so it is no wonder why staying adequately hydrated is so important to overall health. We hear general recommendations to drink eight 8-ounce glasses a day, but that number increases even more when we work out. Water lost during workouts varies, however sweat loss can be tracked by measuring weight immediately before and after working out.
The American College of Sports Medicine recommends that people drink about 17 ounces of fluid about two hours before exercise, to promote adequate hydration and allow time for the body to excrete any excess water. Water helps move waste products out of the joints and from our muscles, in turn reducing pain and improving flexibility.
When you work out, you should add 12-15 ounces of additional water to your daily total for every 30 minutes that you work out.
Benefits of water:
- Improves physical performance - Dehydration during exercise can lead to altered body temp control, increased fatigue, reduced motivation, and fogginess. Since muscle is around 80% water, you can see the impact your hydration status has on your workout.
- Effects brain function and energy levels - headaches, lack of concentration, and impaired mood are all caused by fluid loss. Headaches are one of the most common symptoms of dehydration.
- Keeps your bowels moving - Constipation can occur when there is a lack of water throughout the day.
- Aid in weight loss - Water can help increase fullness and boost metabolic rate. Drinking even a half hour before meals can help you feel fuller so you eat fewer calories.
Does water temperature have an effect on your health? Should I drink room temperature water or cold water?
-It all comes down to personal preference. Water in general helps increase metabolism by your body having to work to heat the water you drink. Drinking more water increases blood volume to then get more oxygen and nutrients to cells and carry out more waste. In general, you just want to consume plenty of water to stay hydrated, no certain temperature required!
Is tap water bad for you?
- Tap water is safe and healthy to drink! It is the most cost-effective, environmentally friendly, and convenient way to stay hydrated. All public water systems are regulated by the Environmental Protection Agency which check for contaminants that would pose any serious health risks. You can also add tap filters or buy filtered water containers for an additional level of filtration.
Do filter water bottles really work?
- Yes! Certain filters purify the water directly once you pour it into the bottle, while others do it while you're drinking.
Strength coach Charlies Poliquin says, "Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates to a drop of 10% in maximal strength." So, get to filling up those water bottles! Happy hydrating!