Water is crucial to our survival. Most of you know that we can live a few months without food, but only days without water.
Not only is it important for survival, if you don’t get enough during your workouts, concentration, and efforts to lose weight will suffer.
Our bodies are anywhere from 50 to 75% water
Losing too much water causes dehydration. This can happen through exercise, excessive sweat from heat/humidity, or a combination of the two.
Common symptoms of dehydration include:
- dizziness
- irritability
- headaches
- irregular heartbeat
- muscle cramping
- poor concentration
- and up to a 30% decrease in physical performance/capability.
Less water = more unwanted food intake
Often times your body confuses thirst with hunger. This leads to eating food you don’t really need or want, preventing weight loss and maybe even causing weight gain.
How do you know if you are dehydrated?
Pay attention to the color of your urine and note your frequency. Urine should be clear to a light lemonade color and you should urinate 4-7 times per day.
If your urine is dark or you notice a decrease in your frequency, you are most likely dehydrated.
By the time you are thirsty your body is already dehydrated so you cannot rely on your thirst mechanism. It is a good idea to drink throughout the day. On average you should aim for half your weight in ounces of water. If you are active or out in the heat you will need to increase your intake.
5 Ways to Avoid Dehydration
• Never get caught without carrying water!
• Set reminders on your phone or computer to drink water, don’t forget.
• Sip water throughout your workout. In between sets is a good idea.
• Track your water intake on your phone.
• Spend a little extra and get a water bottle you love!
I challenge you for the next week to drink half your weight in ounces of water and notice the difference!
Which one of these tips will you begin using this week to help yourself stay hydrated?