With summer in full swing, we must think critically about our water consumption. This week’s Weekly Coordinate will highlight the benefits of staying hydrated and provide strategies to ensure you are drinking enough water.
Most of us are aware that water is an essential nutrient to survival. But did you know that water…
- Carries nutrients and oxygen to all cells in the body;
- Helps convert food into energy;
- Relieves joint pain;
- Makes up approximately 80% of the brain, 75% of muscles and 92% of blood?
Clearly, our bodies will not function well without proper hydration. People can survive up to six weeks without food, but could not live longer than a week without water. Other negative effects of dehydration include increased fatigue, headaches, dizziness/lightheadedness, and mental confusion.
So how much water must you consume to maximize your training experience?
The minimum daily water intake for adults is determined by dividing your total bodyweight by two (ex. 150 lbs = 75 oz). This may seem like a lofty goal, but should not overwhelm you. Initially, commit to drinking a realistic amount of water and gradually start increasing your consumption until you’ve met your recommended amount. Remember, if you feel thirsty, you are already dehydrated.
Below are a few tips to ensure you are getting enough water every day:
- Set out the number of bottles you need to drink for the entire day. Don’t finish the day until you’ve finished all your bottles.
- Drink a glass of water before having coffee or tea in the morning.
- Have water with you as you eat a meal. Finish the water before finishing the meal (it might even help you with overeating).
- Put your water in a visible place such as your desk or car cup holder. If it’s out of sight, it’s probably out of mind.
With the scorching temperatures of summer right around the corner, now is a good time to assess your hydration strategy. With a little planning, you can be guaranteed to get enough of this essential nutrient. Let’s all give it our best effort this week and see what a difference it makes!