Did you know that you could survive a month without eating, but only a week without drinking water? As you already know, your body is largely composed of water. Each cell contains it, and when we are dehydrated water is removed from the cells which causes a variety of problems from skin issues, to sunken eyes to headaches, stiff muscles and joints, and more. Lack of water intake also causes toxins to build up in the body, which contribute to a variety of health issues including type 2 diabetes, high blood pressure and cancer. From preventing sickness and injury to weight loss, water plays a key role in many of your fitness and lifestyle goals.
When you exercise, you sweat. And when you sweat, you lose fluid. Our bodies are mostly water, so even a slight shortage can make you dehydrated, which describes an insufficient amount of water in your system. Dehydration causes a reduction in blood volume, which means less oxygen gets to your working muscles; it negatively affects your heart rate; and it compromises energy systems in your muscles. There’s a drop in your energy levels, so you don’t get as much from your fitness workout when you’re dehydrated. That’s why drinking water is stressed as part of the any fitness program.
Recent studies show that drinking water may play a role in the regulation of your metabolism–your body’s calorie-burning engine. For one thing, if you become dehydrated, your metabolism tends to slow down, meaning that you won’t burn as many calories as normal while at rest. In addition, ample water may reduce appetite and control food intake by making you feel full. Drinking water also dilutes sodium levels in the body, making it the best remedy for fluid retention. You can avoid dehydration–and the accompanying drop in energy and metabolism–by taking steps to protect yourself ahead of time.
Here are some great guidelines for staying hydrated:
- Drink high quality water. Adding more toxins into your body can cause other issues, so stick with the good stuff.
- Upon rising, drink 2 cups of water to help cleanse and detoxify your
system. You tend to be dehydrated in the morning, so this is a good
time to replace fluids.
- Drinking water during your fitness workout is imperative. You should
consume 6 to 8 ounces of drinking water every 15 to 20 minutes while
- Keep drinking water after exercise. Have two 8-ounce glasses of water
to restore fluids.
- Limit caffeinated soda, tea, and coffee, as well as alcohol. All of
these have a diuretic effect, causing fluid loss from your body. If
you enjoy caffeine or alcohol, follow them up with a water chaser just
to stay in balance.
- Don’t like plain water? Flavor a pitcher of plain water with herbs
like mint or basil, or slices of citrus fruits or cucumber.
- Although the traditional recommendation is to drink a minimum of eight
8-ounce glasses of water a day–which is a good move–it’s more
accurate to base your water intake on your body weight. For example,
try to drink at least half your body weight in ounces daily.If you are involved in athletic activity you need to drink one-half your body weight in ounces per day PLUS 16-20 more ounces for every hour of activity! So a 170 lb person should be drinking 85 ounces per day + 16-20 oz for every one hour he or she works out (so 101 oz to 105 oz).
Water is critical for your overall health, and if you have trouble remembering to drink up, its time to find a solution.
Having a water bottle that tracks your intake is helpful. Click here to order a gumsaba glass jar that makes tracking water easy!
To your health, Coach Michelle
You workout HARD! Hydrate with the same intention and you will improve your overall health that much more!
Gumsaba Fitness Class schedule Wednesday 4/20/16
5:30AM Sunrise Danville Womens only class – Coach Jentry – HIIT Humpday
6AM Sunup Moraga Womens only Class – Coach Briana – HIIT Humpday
8:15AM Sunshine Moraga Womens only Class – Coach Briana – HIIT Humpday
9AM Sunshine Walnut Creek Womens only class – Coach Jentry – HIIT Humpday
9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach Piper – HIIT Humpday
11:00AM Cytosport In Trinity In Meditation – Coach Michelle (private class)
12:00PM Cytosport Next Level In Trinity – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)