When developing a fit and healthy body, we often forget about the most important ingredient to our success: WATER. Experts agree that the smartest way to reach our fitness goals is through proper hydration, which can take athletic performance to a whole new level. The human body is made up of around 60% water, meaning our muscles, brain, blood and sweat are mostly water. Therefore, without consistent hydration, our bodies do not work properly and any mental or physical activities become that much harder.
Here are a few tips to help improve your water intake:
But I’m not thirsty?
People often believe that as long as they are drinking when thirsty then they are good to go. However, this is not a reliable measures since most of the time we don’t know when we are dehydrated. Especially for athletes, drinking less than 8 glasses of water is quite detrimental to one’s performance. As a rule of thumb, you should start drinking water before feeling thirsty and even after you are no longer thirsty. On average you should be going to the bathroom every two to four hours. A sign that you are dehydrated is if your urine is a dark yellow. Take this as a warning sign and drink up!
Before, During, and After
It is essential that you hydrate yourself all throughout the day and especially before you work out.
8- 10 ounces 15 minutes before you work out
8 ounces every 15 minutes while working out
This will allow you to feel stronger and work out for longer than if you were dehydrated.
This childhood favorite is no longer just for kids. In a study done by physiologist Joel Stager from Indiana University, chocolate milk is deemed the optimal post-exercise drink. Ideal for cyclists and long-distance runners, this recovery drink provides the carbohydrates to replenish your muscles after an intense work out.
Buy a reusable water bottle and take it wherever you go. In no time you will get accustomed to drinking more throughout the day. Drink up to a hydrated and energized you!
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