Working Out and Staying Hydrated

There are so many things to keep track of in your new nutrition plan. Am I getting enough protein? Was that the best time for my Results and Recovery? How many grams of carbs is a cup of broccoli again? It is easy to overlook a few things. One thing that is simple and should never be overlooked is WATER! Not only do we need it to live, getting enough water and at the right times can make a huge difference in losing weight and having energy.

Our bodies are in large part water!

On average, the human body is made up of around 60% water. Your body uses it for important large organ functions to transporting nutrients to tiny cells. When we have enough water, our bodies are able to perform at their best. When we run low, we become dehydrated. Being dehydrated is when your body doesn’t have enough water to carry out its normal functions. This starts by leaving us tired and out of steam!

From the Mayo Clinic and the Institute of Medicine, adult males need on average about 3 liters of “fluids” a day. Women need a little over 2 liters a day. Yes fluids, so they are counting all liquids. It should be no surprise that I am stressing you only use water. No calories, no sugar, no carbonation! (*Now if you use milk, almond milk, or another substitute that is fine to count towards you daily goal as they are mostly water. Drinking your calories is such a pitfall for people, and it was for me too, that I avoid it almost completely! I’d rather eat my calories anyway.)

When to drink water for staying hydrated during your workouts.

Timing for drinking water is important too. Obviously you want to be hydrated if you are going to work out. You are about expel a lot of fluids, so have them in your system to begin with and hydrate throughout your workout. The same goes if you are going to go out in really HOT weather! Hydrate before, knowing you will sweat, and keep hydrating during and after your time in the sun. Finally, when you are sick I am sure you heard your mother tell you to force fluids. She is one smart lady! Fevers, GI issues, and the flu can really cause you to lose a lot of fluids. Stay hydrated and rest.

Dehydrated or Hungry?

Dehydration can also play tricks on you. Being dehydrated can leave you with a hungry feelings. If you are in between your planned meals or snack and get a little hungry, quickly down 12 to 20 ounces of water. It will fill up your stomach and help stop your hunger. You get the benefit of feeling full and you are still fighting off dehydration.

The fail safe test, and yes I know it is bit gross, is to check your urine. If your urine is clear, you are properly hydrated. If it’s not clear, and the darker the worse, then you need to drink some water! Water is a cheap, effective, and refreshing way to stay hydrated. Pick up a gallon jug and try to empty it each day. Use filtered pitchers and water bottles to make your tap water taste even better. Just remember to do what Tony says, “DRINK YOUR WATER PEOPLE!!”

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