Has anyone else felt like they’re melting as soon as they step outside the door? (Goodness, I’m even sweating in my own house since my window units cannot keep up with the blazing temps!) On a regular day, we have up to 800mL each day of “insensible” fluid loss, through activities such as sweating and breathing. With the recent weather, we are losing far more, considerably so when we are exercising in box-style gyms or outside. Therefore, it is even more important that we maintain adequate hydration to not only keep our muscles firing appropriately, but to help all of our body systems function at their best.
Why is hydration important?
- Water is critical to all of our bodies functions and is the environment in which chemical reactions take place. (Your body is at greater than 60% water!)
- Your blood volume depends on water. When your blood volume goes down, it is slower, thicker, and your organs do not get the nutrients they need. This leads to organ dysfunction.
- Your brain needs hydrated! Your brain cells will SHRINK in response to dehydration.
- The electrolytes within water that create the environment ensure that all of your muscles and neurons are firing appropriately. They help your cells communicate with one another. What’s more, they help with your pH balance.
What are some signs of dehydration?
- Nausea and vomiting
- Muscle twitching
- Concentrated urine and decreased urine output
- Dry mouth and skin
- Muscle cramps
- Heart racing or palpitations
How can you keep hydrated, even on the hottest days?
- My first and favorite step is to start your day with a full glass of water, preferably with some form of electrolytes! You can use commercial products such as Nuun, Hydrant, or Ultima. Another option is to use lemon water with a pinch of sea salt.
- Aim for 3 liters of water per day at MINIMUM without any workouts.
- Monitor your urine! Keep it at least lemonade color.
- For workouts about 1 hour long, drink 1 bottle (8-10oz) of water prior and 1 during. Then, add a bottle following with some electrolytes (sodium, potassium, magnesium) to replenish losses.
- Workouts 90 minutes or longer require some electrolyte replenishment during activity.
It is always a great idea to work with a nutrition coach to help you get started and monitor your progress. Reach out to us today to perform and feel at your best!