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Hydrate 101

Updated: Jul 31, 2023

~WHY WE EMPHASISE HYDRATION~


Hydration is important for maintaining the overall health and functioning of the body. Proper hydration can have a number of physiological benefits, including:


  • Regulating body temperature: Water helps to regulate the body's temperature by sweating and panting.

  • Lubricating joints: Water is necessary for the production of synovial fluid, which helps to lubricate the joints and reduce friction.

  • Maintaining blood volume: Water is necessary for maintaining the proper volume of blood in the body. Dehydration can cause a decrease in blood volume, which can lead to decreased blood flow to the organs and tissues.

  • Maintaining healthy skin: Adequate hydration can help to keep the skin moisturized and healthy and may help to reduce the appearance of fine lines and wrinkles.

  • Promoting healthy digestion: Water is necessary for the proper digestion and absorption of food. It can also help to prevent constipation by softening the stools.

  • Supporting the immune system: Adequate hydration can help to support the immune system by helping to flush out toxins and waste products from the body.

  • Enhancing physical performance: Proper hydration is important for physical performance, as it can help to maintain energy levels and prevent fatigue.

  • Overall, it is important to maintain proper hydration by drinking plenty of water and other fluids throughout the day.



HOW DOES HYDRATION BENEFIT PERFORMANCE:


Proper hydration is important for physical performance because it helps to maintain energy levels, prevent fatigue, and support the body's ability to regulate its temperature during exercise. When you are dehydrated, your body's ability to perform at its best is compromised.


Here are some specific ways that hydration can enhance physical performance:


  • Maintaining blood volume: Dehydration can cause a decrease in blood volume, which can lead to decreased blood flow to the muscles and reduced oxygen delivery. This can cause fatigue and impaired physical performance.

  • Regulating body temperature: During exercise, your body generates heat, which needs to be dissipated in order to maintain a safe body temperature. Water helps to regulate body temperature by sweating and panting. If you are dehydrated, your body's ability to sweat and pant is impaired, which can lead to an increase in body temperature and impaired physical performance.

  • Maintaining energy levels: Dehydration can cause a decrease in blood volume, which can lead to a drop in blood sugar levels. This can cause fatigue and impaired physical performance.

  • Reducing muscle cramps: Dehydration can increase the risk of muscle cramps, which can impair physical performance.


Overall, it is important to maintain proper hydration by drinking plenty of water and other fluids before, during, and after exercise to help support physical performance.



How much water should you drink before and after a workout?


Proper hydration is important for physical performance and overall health. The amount of water you should drink before and after a workout will depend on a number of factors, including your age, size, the intensity of the workout, and the environment in which you are exercising.


Here are some general guidelines for hydration before and after a workout:


Before the workout:

It is generally recommended to drink about 16-20 ounces (2-2.5 cups) of water about 2 hours before the workout.

During the hour before the workout, you can drink an additional 8-12 ounces (1-1.5 cups) of water.


During the workout:

It is important to drink fluids during the workout to replace the fluids and electrolytes that you lose through sweat.

It is generally recommended to drink about 7-10 ounces (0.9-1.25 cups) of fluids every 10-20 minutes during the workout.


After the workout:

It is important to rehydrate after the workout to replace the fluids and electrolytes that you lost through sweat.


It is generally recommended to drink about 16-24 ounces (2-3 cups) of fluids for every pound of body weight that you lose during the workout. You can use the following formula to determine how much fluid you need to replace: Weight before the workout - Weight after the workout = Fluid loss in pounds. Fluid loss in pounds x 16-24 ounces = Total fluid needed after the workout.

It is important to note that these are general guidelines and that individual needs may vary. It is important to listen to your body and drink enough fluids to maintain proper hydration before, during, and after the workout.



HOW TO ASSIST YOUR DAILY HYDRATION:

*ADD ELECTROLYTES!*

Electrolytes are minerals that are dissolved in the body's fluids, including blood and sweat. They are important for maintaining the body's fluid balance and for the proper functioning of the cells, tissues, and organs. Some examples of electrolytes include sodium, potassium, calcium, and magnesium.


Electrolytes play a role in hydration because they help to regulate the movement of water in and out of the cells. When the electrolyte balance in the body is disrupted, it can affect the body's ability to maintain proper hydration.


For example, when you sweat, you lose electrolytes as well as water. If you do not replace these electrolytes, it can lead to an electrolyte imbalance and dehydration. This is why it is important to replace both water and electrolytes when you are sweating and dehydrated.


Drinking sports drinks or electrolyte-rich fluids, such as coconut water, can help to replace electrolytes and aid in hydration. It is also important to get electrolytes from your diet by eating foods that are rich in electrolytes, such as bananas, avocados, leafy greens, and nuts.


Overall, electrolytes play a key role in maintaining proper hydration and supporting the body's overall health and function.




TRY THIS OUT!

Adding sea salt to water!!! It can help with absorption because sea salt contains electrolytes, including sodium, which can aid in hydration. (WE RECOMMEND ADDING A PINCH TO YOUR MORNING GLASS OF WATER TO INITIATE YOUR CELULAR FLUID RETENTION.)


When you sweat, you lose not only water but also electrolytes, including sodium. Sodium helps to regulate the movement of water in and out of cells and is important for maintaining proper hydration. If you do not replace the sodium that you lose through sweat, it can lead to an electrolyte imbalance and dehydration.


Drinking water that contains a small amount of sea salt can help to replace the electrolytes that you lose through sweat and aid in hydration. However, it is important to use sea salt in moderation, as consuming too much sodium can lead to high blood pressure and other health problems.


It is generally recommended to drink plain water to hydrate and to get electrolytes from your diet by eating a variety of fruits, vegetables, and other foods that are rich in electrolytes. You can also try sports drinks or electrolyte-rich fluids, such as coconut water, to help replace electrolytes and aid in hydration.


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