I'm trying to put a spin on a really overdone topic today...
We all know staying hydrated is kiiiiind of important but not everyone knows how easy it is to get dehydrated - or that performance decline happens at as little as 1% dehydration.
Stay with me to the end where I share some helpful hacks on keeping your hydration levels from jacking up your health.
FUN FACT #1
On average, the human body is 60 percent water by weight, depending on age, gender, and bodyweight (no wonder we feel at home next to water!)
Water is essential for...
...aka all the essential, under-the-radar processes that we constantly take for granted but affect us a ton.
OK, BUT HOW LIKELY IS IT THAT I COULD BECOME DEHYDRATED?
Pretty easily, actually. Each day you lose approximately 2-2.5 half cups of water just going about your usual activities, so we need to replace that loss throughout the day. Coffee, tea, and sodas as your primary hydration source are not ideal - they can have a diuretic effect (i.e., trigger water loss) and actually increase your daily fluid requirement, but it doesn't mean they don't count. Also bear in mind that if you exercise, your body will require an additional 10-15 ounces of water per hour.
FUN FACT #2
Ironically, when we are chronically dehydrated, we HOLD onto water. If we are consistently hydrated, then our body will not hold water, giving the appearance of better muscle tone and a leaner look. A higher intake is necessary to help metabolize higher protein intake, as well as clear the metabolic waste from training and aid recovery.
What stinks most about dehydration? It keeps you from operating at high efficiency, including lack of mental acuity in late afternoon, increasing your heart rate during simple tasks, and can even cause you to wake up groggy.
NOTE: Waking up in the middle of the night usually has more to do with stress/hormonal profile than being over-hydrated. Check yo' stress!
I don't even want people to have to think about staying hydrated. I want it to be part of your systems and become habitual, so here is the one hydration system that will solve all your woes.
Your New Hydration System
Pick out a favorite insulated water jug that is at least 28-32oz and build up to three per day (this gets most humans within range of the recommended 0.6 ounces per pound of bodyweight each day, example 175lbs x 0.6 = 105 ounces. If your jug is 30 ounces x 3 = 90 ounces, then you'll get water from some foods or other drinks to make up the difference). If you're currently at one jug per day, increase by half a jug at a time and be sure to add a pinch of salt, so your body retains the water. That's it. We're done here.
Other Tips for Staying Hydrated
Let's never worry about water intake again, ok? We know what proper hydration can do for us, so let's thrive, not just get by ;)