STAY HYDRATED
AND REACH YOUR FITNESS GOALS
Welcome back to our BEAT Fitness SHOW UP Method series!
In this post, we're going to dive into the importance of staying hydrated and how it can support your fitness goals. Hydration plays a crucial role in your overall well-being and can significantly impact your performance during exercise. So, let's explore why staying hydrated is key to achieving your fitness aspirations.
SIGNS OF DEHYDRATION: LISTEN TO YOUR BODY
Your body is smart, and it communicates with you in various ways. One of the primary indicators that you may not be drinking enough water is dehydration. Feeling thirsty is an obvious sign, but there are other subtle clues as well. Keep an eye out for symptoms such as dry mouth, fatigue, dizziness, headaches, muscle cramps, and dark urine. These signals are your body's way of telling you to grab a glass of water and rehydrate!
Water is essential for our body. We need to stay hydrated to keep our brain and cells happy. It’s free and it is not that hard.
DAILY WATER INTAKE: MEN AND WOMEN WITH ACTIVE LIVES
How much water should you be drinking each day? The answer varies based on factors like your activity level and body weight. As a general guideline, men should aim for around 3.7 litres (13 cups) of total water intake per day, while women should strive for approximately 2.7 litres (9 cups) daily. Remember, this includes all sources of water, including beverages and foods with high water content.
Does that feel like more than you drink (and eat) currently?
HYDRATION AND FITNESS: A WINNING COMBINATION
Staying well-hydrated is directly linked to optimising your physical performance. When you exercise, your body loses water through sweat, and failure to replenish it can lead to decreased energy levels, reduced endurance, and impaired cognitive function. By maintaining proper hydration, you'll enhance your muscle function, prevent fatigue, and maximise your exercise potential. In other words, hydration is the secret weapon to unlock your fitness goals!
TOP 5 TIPS FOR INCREASING YOUR WATER INTAKE
- Carry a transparent reusable water bottle: Having a transparent water bottle with you at all times serves as a visual reminder to drink more water throughout the day. Choose a bottle you love, and keep it close by!
- Set reminders: Use your phone or computer to set reminders at regular intervals, encouraging you to take sips of water. Small reminders can go a long way in forming a hydration habit.
- Infuse with flavour: If plain water doesn't excite you, try infusing it with slices of lemon, cucumber, or berries for a burst of natural flavour. Herbal teas are also a delicious way to increase your hydration while adding variety to your routine.
- Eat water-rich foods: Incorporate hydrating foods into your diet, such as watermelon, cucumbers, oranges, and strawberries. These delicious options provide extra hydration while offering essential nutrients.
- Make it a habit: Like any habit, consistency is key. Make drinking water a part of your daily routine, and soon it will become second nature.
HEALTHY HYDRATION SWAPS: BETTER CHOICES, BETTER HEALTH
To support your fitness journey, consider making these healthy hydration swaps:
- Swap sugary sodas for sparkling water infused with fresh fruit slices: it's a refreshing alternative that satisfies your cravings without the added sugars.
- Replace energy drinks with coconut water: Coconut water is not only hydrating but also provides essential electrolytes to replenish your body after intense workouts.
- Opt for herbal tea instead of sugary or caffeinated beverages: herbal teas like peppermint or chamomile offer hydration while calming your senses.
SCIENTIFIC STUDY SPOTLIGHT: HYDRATION AND EXERCISE PERFORMANCE
A study published in the Journal of Strength and Conditioning Research found that maintaining proper hydration during exercise improves endurance and supports overall performance. The research concluded that even mild dehydration can significantly impact athletic abilities, highlighting the critical role of hydration in reaching fitness goals.
Remember, staying hydrated is an essential part of any fitness regimen. By incorporating these tips into your routine, you'll not only optimize your performance but also take significant steps towards a healthier lifestyle.
SHOW UP
Getting and staying fit can feel like a big task.
But really it just requires that you SHOW UP every day for yourself.
Our SHOW UP Method will improve the daily habits that support your fitness goals:
SOURCES:
NHS, "Water, drinks, and your health"
Mayo Clinic, "Water: How much should you drink every day?"
Journal of Strength and Conditioning Research, "Dehydration Impairs Cycling Performance, Independently of Thirst"