Nutrition Basics: Hydration
By: Jon Collette (Prototype Nutrition Coach)
In part 5 of our nutrition series, Nutrition Basics, today I will be going in-depth about the importance of hydration and WHY you should care about it!
Whether you’re an endurance athlete, weightlifter, or a desk jockey you need water. We have a philosophy at Prototype Nutrition, just like other nutritionist or dietitians may have their own beliefs or opinions as it relates to what’s best. However, the ONE truth in this world and as it relates to nutrition is that WE NEED WATER. We literally cannot live without it.
So why are so many people constantly dehydrated or aren’t getting enough of this stuff?!
To start let’s talk about WHAT water does for the body:
Water…
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Balances our electrolytes.
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Aids in blood circulation.
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Is required for muscle contractions.
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Regulates body temperature.
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Is the lubricant for our joints and muscles.
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Flushes out toxins and waste in our body.
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Regulates hunger hormones.
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Replenishes lost fluids through perspiration.
That’s a lot of stuff. So basically what I’m saying is that WATER is ESSENTIAL for LIFE and all that we do!
Did you know?
Our body weight on average is 60% water and according to H.H. Mitchelle of The Journal of Biological Chemistry, the brain and heart are composed of 73% water, and the lungs are about 83% water. Our skin contains 64% water, our muscles and kidneys are 79%, and even our bones are 31% water. Even a 2-3% state of dehydration can impair cognitive function and create fatigue mentally and physically. The point being, water is extremely important for our health and wellness!
How much water should you drink?
Depending on your activity level, your hydration level will vary but as a baseline, getting at least ½ your body weight in ounces of water is a great start. For example, a 150lb person should drink 70-80oz of water per day. If you have a day where you have increased levels of activity or exercise, increase your levels of hydration. Let’s not forget that this blog post is about executing the basics so if your water intake is currently at 30 oz a day, work on consistently having 40-50oz. Work your way to having the ideal amount but if that seems like too much right now just start having a little bit more each week.
A great strategy here is to carry around your own water bottle. An even better strategy is getting a water bottle that has the measurement lines of how much water is in the water bottle. The BEST strategy is getting a water bottle that TELLS YOU how much you should drink and when. Like this one.
Prioritizing hydration around your fitness can drastically improve your performance. If you’re an early riser and like to workout first thing in the morning it’s even more important to make sure you’re hydrating before exercise. Think about it, you get up early for a 5 am workout and you haven’t had any water for 6-8 hours since you have been asleep! You remember to have your coffee before your workout, but we need a little bit more!
Knowing that water plays a major role in muscle contraction, joint, and muscle lubrication, and brain function, staying hydrated can help you feel WAY better exercising.
Need help and strategies around drinking more water? Here are my 5 tips!
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Drink 8oz of water BEFORE every meal or snack.
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Carry around a large water bottle or buy a timestamp water bottle (remember this tip?!).
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Drink at least 8oz of water before and after exercise.
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Add lemon to switch up the flavor or drink seltzer (seltzer is fine if that’s what you prefer).
- Set reminders on your phone if you need help being reminded (you can also do this in MyFitnessPal; here’s how to do it!)
Stay tuned next week for our post on sleep to wrap up this series on executing the basics!