Stay Sharp and Focused, the Importance of Water
Do you think you should simply drink the standard 8 oz of water daily?
There are many more factors that come into play, such as gender, health issues, environment, and activity levels. One thing is for sure, to have enough energy to chase after your children and grandchildren or run your personal best for the 5K or Half Marathon, hydration plays a much more crucial role than you may think. How much water should you drink on a daily basis? Does the food you eat contribute to this amount? Does the weather influence how much water you should be drinking? Can my athletic performance and clarity be influenced by how hydrated I am? Read on to learn more.
But why care?
How can something as simple as water really help me? The human body is approximately 60% water. With this, water is key to our biological functions maintaining our core temperature, transporting nutrients to our cells, removing waste products, and keeping our pH levels balanced. These nutrients allow for increased concentration, the ability to be productive throughout the day, and feeling “good.” Have you ever had difficulty with constipation, not being able to go to the bathroom, or having gas? All of these outcomes are directly influenced by how hydrated you are.
Water can be gained through food and beverage metabolic processes (oxidation of protein, carbohydrates, and fat). Watermelon, spinach, and grapefruit all have 90% or higher water content. Avacado, blueberries, and broccoli all have above 80% water content. Typically, 20% comes from your food, and the other 80% from your beverages.
Recommended Fluid Intake
MEN: 125-130 oz/day (16 cups)
WOMEN: 91-95 oz/day (12 cups)
How do you know how hydrated you are? I learned very early on, playing soccer, about the color of my pee (urine). Your urine should be close to a clear color. It should not be dark or very yellow. When playing in soccer tournaments 2-3 games a day at a temperature of 90-100 degrees, you had to make sure you were hydrated. What would happen if you weren’t? During a game, you would be freezing, lose concentration, and the performance of your game would greatly suffer. Dehydration can decrease strength by 2%, power by 3%, and high-intensity endurance by 10%.
The following lists are recommendations from the American Diabetic Association, Dietitians of Canada, and the American College of Sports Medicine’s Fluid Replacement Guidelines:
Before Exercise-14-22oz of fluid two hours before exercise
During Exercise-6-12oz of water or sports drinks every 15-20 minutes exercise.
After Exercise-16-24oz of water or sports drink for every pound of body mass lost during exercise.
Start each and every day by drinking a glass of water.
As soon as you get up, drink.
It may help to make sure you drink at least one glass an hour as well.
Commit to this
You’ll be one step closer to increased clarity, feeling better, and moving better.
References:
Penney, Stacey. NASM's Hydration for Health and Performance. https://blog.nasm.org/nutrition/hydration-health-performane
