Stay Hydrated- Tips for optimizing hydration this summer!

Don’t forget to drink enough pure water daily. Your body is made up of water and whether you are an athlete or not you need to stay hydrated.

Why make water your primary fluid:

1. Helps transport nutrients and eliminate wastes. So while there are no calories (aka energy) in water, water is necessary to create energy and in fact enters the Krebs Cycle (your energy producing cycle) at 4 points.   No water, No energy
2. Maintains core body temperature
3. Provides joint lubrication and shock absorption.
4. Maintains heart rate.  Dehydration leads to thicker blood and the heart has to work harder.
5. Helps with brain function.
6. Dehydration negatively affects athletic performance.  When you exercise, never start in a dehydrated state. 

• Drink 500mL of water 2-3 hours before exercise. 
• Drink 500-1000mL water per hour of exercise.  Add carbs and salt when necessary for endurance activities (ie longer than 2 hours)
• Drink 1L water post exercise per KG body weight lost during exercise.

How much should you consume?

Depends on your body size and activity level, but most adults need between 1.8L and 3L per day.  Use your urine as a marker of hydration- aim for a pale straw or champagne colour.

Don’t like plain water? 

Try adding some fresh squeezed lemon, or lime to it.  Add some cucumbers or fresh mint.  Try warm herbal tea.  Add frozen strawberries or blueberries.

Have trouble remembering to drink enough?

Buy a special water bottle and remember to fill it daily.  Carry it with you at all times.  Get an app for your phone, put it in your calendar or agenda or go old school with Post-It notes.

Make it a goal!

Prioritize this goal for 2 weeks and slowly bring your water levels up to where they should be and you’ll see noticeable improvements in your health and athletic performance!