How Much Water Should You Be Drinking Per Day?
Many people underestimate the importance of drinking water. There is a reason it is called the “essence of life" . Our bodies are made up of about 70% water. It is vital for our muscles, cartilages and invertebral discs. Water serves as a medium to transport nutrients in our blood, regulates our temperature and keeps different bodily systems in balance. When you are dehydrated, every cell in your body takes a hit. With sweat comes a loss of electrolytes, sodium, potassium and chloride which are essential to the functionality of your body. Feeling a cramp? There’s a very good chance it is because you are dehydrated. Just losing 2% of body weight can inhibit your exercise performance by up to 25%.
Thirst and a dry mouth are not usually the first signs of dehydration. Fatigue, lethargy, headaches, dizziness, inability to focus and lack of strength are also tell tale signs from your cells telling you to give them water.
One sure sign you are dehydrated is the color of your urine. If it is yellow or darker, time to throw down a few glasses of water. Clear is the color you are after. If it is brown, you need to get to a hospital.
Problems Associated with Being Dehydrated:
* You gain water weight
That’s right. When you’re not drinking enough water, you body holds onto every drop to prevent dehydration.
* Your energy drops
* You lose focus
Our brains are made up of about 80% water. Without enough water, our functionalities suffer. By drinking water, our mental alertness improves by 14%, according to one UK study.
* Your risk of stroke increases
* You get grouchier
* Your metabolism declines
* You get headaches
* Your skin worsens
* Muscle recovery is slower
Water helps plump out your skin so take a guess what the opposite can do. The collagen that our skin contains is binding and cracks when we don’t drink enough water resulting in wrinkles. Other body parts that our skin covers like our mouths dry out as well with the effects of lack of water.
* Your workout performance suffers
Without enough water, our bodies necessary process of converting carbs to into energy cannot be done efficiently. In addition, according to the Journal Physiology of Sports and Exercise, you can’t deliver enough amino acids to muscle tissue without adequate water. So not only will you not get optimal results from your workouts but you will inhibit the process of your body to breakdown fat.
* More problems in the bathroom
If you’re not drinking about 5 liters of water per day, your colon will get back at you by making it harder for you to expel waste by holding on to the little liquid in your system it already has.
* The function of your kidneys will suffer
Your kidneys need water to dilute your blood in order to function properly. Worst case scenario, kidney stones. Ouch!
If you are one of those Hot Yoga people, or, you are exercising outdoors in the heat, you need to drink even more water.
Ok, So How Much Water Consumption Are We Talking About?
• One to two hours before your workout, drink 15 to 20 ounces of water
• 15 minutes before you begin, drink between 8 and 10 ounces of water
• During your workout, drink another 8 ounces every 15 minutes.
Does Drinking Something Other Than Water Count?
Not really. Most juices and energy drinks generally contain unnatural and often harmful additives like pure sugar. Alcoholic and caffeinated beverages tend to pull water from the body and promote dehydration. Unsweetened tea and naturally flavored water are good alternatives.
I’ve noticed that many of my 65 and older clients are reluctant to drinking appropriate amounts of water before and during workouts. For those of you reading this, “I’m onto you!” as I’ve probably told you before. ; ) It’s usually because they don’t want to visit the bathroom more than usual. Please know that an extra trip or two or three during those workout days is definitely worth it given the reverse effects dehydration can cause.
So get out those fun, sporty water bottles, maybe throw some cucumber slices, berries, a lime or lemon slice or something else natural to spice it up and drink it down…before, during and after your workout along with throughout your day. Oh, and label your water bottles with your name and number if you’re like me and lose them frequently.
Julie Meltzer