H2Know: What you need to know about Hydration
Water is crucial to our survival. Our body is made up of roughly 60% water, so it is important to be aware of our body’s need for hydration. It fact, water is the most critical nutrient to consume on a daily basis. Our body needs water for the following functions:
* It acts as solvents for nutrients. * It aids in digestion and absorption. * It transports materials throughout the body. * It eliminates toxins and waste products. * It regulates body temperature. * It is used for energy production.
Heat is generated as a by-product of your working muscles. With intense, short duration exercise, the heat production can be greater than 100 times the production at rest. As body heat rises, body temperature and heart rate also rise. As the exercise continues, the body is limited in transferring heat from the muscles to the skin surface. The body will require hydration.
However, Americans rarely get enough water. The goal is to drink ½ your body weight in ounces each day. Do you carry a water bottle with you at all times? Do you add 24 ounces for each hour of exercise? Do you really get as much water as you think you are? Try using a hair band or rubber band to keep track of your intake. If your goal is 100 oz and you have a 20 oz bottle put 5 bands on the bottom of the water bottle. Each time you finish a bottle move one band to the top of the bottle, when all 5 bands are at the top you hit your goal!
If like some people you feel like you need to use the restroom every 15 minutes when you try drinking more water the issue might be absorption. Try adding a lemon or lime as well as Himalayan sea salt (pink) to help with absorption.
Right now a lot of us are starting the Advocare 24 day Challenge to help with gut health (which we talked about last week) to help us jump start our metabolism. Water is the critical to helping cleanse our system and making sure our metabolism functions properly!
I know some of you are athletes (or like me…use to be) or have kids who are, and when talking to kids I always talk about hydration as it relates to performance and power. A study published by the Korey Stringer Institute out of the University of Connecticut (named after the Minnesota Vikings lineman who died because of dehydration) found that a 3-4% level of dehydration reduced muscular power by 3% and that lean mass (muscle) loses of 3-4% can occur in 60-90 minutes of exercise, especially if a an athlete begins practice dehydrated or there are additional external factors affecting sweat rate (environmental temperature, protective equipment/clothing, etc.
It’s important to remember that muscle tissue is 75% water. ALL of us should be looking to build lean mass whether we are an athlete OR someone who needs lean mass to help burn more fat for weight loss!
For many of us, simply drinking more water could be the key to getting the results and body we want.
Our supplement this week is Spark. It’s an Amino Acid supplement with over 20 vitamins, minerals and nutrients that comes in a variety of flavors and can be added to water. To try a sample talk to a Fuse Fitness Coach today!