Guess What… You’re Not Drinking Enough Water! Keep your body strong, mind sharp and your energy on high with a hydration plan to suit your active lifestyle.
All physiological functions- from muscle function, metabolism and joint lubrication, to the maintenance of a healthy gastrointestinal tract, glowing skin and shiny hair-require adequate water.
Your Water Bottle
May be one of the lightest things you lift during a workout, but it’s also one of the most important. As an active woman, you bust your butt in the gym, working up a sweat to boost your health and your fitness-and your water levels can make or break your performance. “Being well hydrated makes you feel better and function better athletically”. “Workouts and recovery from workouts will be less effective if you are chronically dehydrated,”adding consideration dehydration can also result in increased or premature fatigue, making it harder for your body to tolerate workouts-and that’s bad news for your results.
The reason? Water is a major component of muscle. In fact, it makes up 70 to 75 percent of tissue, making it essential for replenishing everything from your shoulders down to your quads and calves.
“When fluid loosed are significant, cells become dehydrated, which affects their normal processes and function”. But even small amounts of water loss can compromise performance. A report in Medicine & Science in Sports & Exercise notes that being just two percent dehydrated can hurt your aerobic exercise, while other studies have shown that similar levels of dehydration can impact your ability to think clearly and concentrate; still others show that even small water losses compromise muscle strength.
What’s more, in a new study, researchers showed that by time you’re thirsty (one to two percent dehydrated), you’re already more likely to suffer from fatigue, tension and anxiety-especially if you’re a woman. So drink up to stay strong and focused in the gym.
Because you’re active, your water intake should be higher than that of your sedentary friends. “Beyond the 32 to 64 ounces of water (four to eight cups) that most women should consume daily, an active woman may need another 32 to 160 ounces (four to 20 cups) per day, depending on her activity level, sweat loss and exposure to heat and humidity”. When exercising outdoors in the summer, for example, you’ll need to drink enough water to replenish what you’ll lose naturally through sweating.
The bottom line? “Water will allow you to feel better, perform better and recover better”. “It will also affect your ability to think well and work well. Good hydration is a core value of your health.”
Drink water to drop pounds: A new study found that switching from sugary drinks to water can help lead to a weight loss of five percent of body weights or more.
10 Best Tips For Staying Hydrated
Keep your body strong and your mind focused during your workouts with these strategies throughout your day.
- Hang a towel near your gym’s water cooler: you’ll be more likely to refill your bottle when you mop off the sweat.
- To keep your water cold during your workouts, throw ice cubes or frozen fruit into your bottle.
- Make it a habit to drink a glass of water before and after each meal.
- During the day choose water-rich foods, such as broth-based soup, melons, cucumbers and tomatoes.
- Using a permanent maker, draw lines on your water bottle, indicating how much water you should drink at various intervals throughout your day or your workout. For example, make a line at eight ounces and write, “Before breakfast.”
- Place rubber hands around your water bottle, each one representing one full bottle that you must drink during the day. When you finish drinking a bottle, remove a band from the bottle and place it around your wrist, This way, you’ll see how much water you have left to drink (the bands around the bottle) and how much you’ve already had (the bands around your wrist).
- Look for sports drink with six to eight percent carbohydrates. Anything more will slow down the rate at which the drink can keep you hydrated.
- Think lemonade: that should be the color of your urine before and after working out.
- Minimize alcohol consumption: it’s dehydrating and is metabolized in the body like a fat.
- Look out for signs of dehydration.
Am I Losing Water Weight?
When you first start losing weight at the beginning of a new program or when you’re new to fitness, you mostly lose water, especially if you’re restricting crabs. But if you reduce calories moderately (250 to 300 per day) and exercise for at least 30 minutes daily, she adds, then over time, more fat will be lost compared to reducing calorie intake alone. Mix in high-intensity intervals, and you should lose even more fat (studies show that intervals burn more fat than steady-state cardio). Fat more fat-loss results, turn up the A/C, or choose the coolest time of day to exercise outdoors. “The hotter the body gets, the more it’s forced to burn carbohydrates versus fat, and the earlier you will fatigue”.
Are You Dehydrated?
If you’re suffering from any of these symptoms, it’s time to up your water intake. Seek urgent care if your symptoms are severe, especially when training outdoors in the heat, as they may also indicate heat exhaustion or heat stroke.
- Dry Mouth
- Loss of Appetite
- Poor Concentration
- Elevated Hear Rate
- Dark-Colored Urine
Water + Electrolytes
If your body were a car, then water would be gas to keep it moving. Electrolytes, such as sodium, chloride, potassium and bicarbonate, would be the oil that would keep everything in check-and when you forget to change the oil, your car can run into trouble, even with a tank full of gas. The same applies to the balance between water and electrolytes. When women sweat, they can lose up to 3,000 milligrams or more of sodium per hour. “If you don’t replace the sodium, you’ll never fully rehydrate”. “Most women will do this through their diet, but for some, additional sodium must be deliberately added to sports drinks, for example.”
Low sodium in the blood, or hyponatremia, is a concern for some endurance athletes who consumes only large amount of water during a multi-hour event and avoid urinating. Most women working out at a gym have adequate access to not only electrolyte-containing sports drink (for intense bouts longer than 60 minutes), but also a restroom to expel excess water intake.