Water plays many roles in the way our body functions. If we want to function properly and perform at top levels we have to stay hydrated.
Today, I want to go over few important roles water plays in our daily functions.
Protein synthesis is when our body recreates protein in the body. In other words, muscle growth. Water plays an important role in this process.
Oil is very important to keeping our car engine lubricated. In this case, water plays the same role, it helps keep our joints stay lubricated.
Water helps keeps our core temperature down. When our core temperature rises, we start to sweat. The more we sweat, the more we lose our internal water which helps keep our bodies cool.
Being that it is summer time, our core temperature rises faster, which makes us lose water quicker. The hotter it is outside, the more important it is to drink plenty of water.
Now we all know we need to drink water to stay hydrated. Dehydration occurs when our body can’t function properly because of the loss of water and salt.
The problem is you don’t usually know your dehydrated until you have already lost 1-2% of your bodyweight. The consequences are usually a decrease in performance, mental focus, and clarity.
Feeling dehydrated is one of the worst feelings, you get a miserable headache, your body hurts, you feel nauseated, and tired. Once this happens it feels like it will never go away. It doesn’t matter how much water you drink after it starts because you can never catch up.
Here is a couple ways to help you stay hydrated.
Always drink one to two glasses with each meal. Depending on how many meals you have, this should result in a minimum of six glasses.
Another way to make sure your drinking plenty of water is to always carry a water bottle. If you always have water with you, you’re more likely to drink it.
Staying hydrated on a day your not training is easier, then a day when you are working out.
Now, we get to the pre-intra-post workout. We know that dehydration takes time to settle in, so it is important to make sure that your properly hydrated prior to working out. It is important that you drink about 20oz thirty minutes prior to your workout. During your workout it is important to drink around 10oz for every 15 minutes of training. This will make sure that you stay properly hydrated.
When your done with your workout it is important to make sure you replenish that hard work with about about 1 L of water, plus some sort of carbohydrate to help aid in recovery.
On non training days try to get anywhere from two to three liters a water. If you are eating plenty of fruits and vegetables you will be getting plenty of water to stay hydrated.
On workout days it important to get two to three liters plus what you need to drink during your session.
Water can be boring, and every once in a while you want something that has some flavor.
Here are a few ways you can make your water more enjoyable.
Fruit is a great way to help add flavor to your water: berries, watermelon, kiwi, and cucumber are all great options. You can either add it to your glass or take a pitcher, add the fruit and let it sit in the refrigerator over night.
If you like more of a sour taste, lemon and lime are great options. Add a wedge next time and watch yourself keep reaching for that glass.
Keeping your bodies working properly is as easy as drinking water. Making sure that you always have water is an easy task. If your properly prepared you won’t have a problem staying adequately hydrated. Don’t let yourself or your performance suffer from something so simple.