HFE podcast: ep.011 The value of proper hydration

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Hydration is everything for optimal fitness levels.

Yet many people are actually dehydrated and not even coming close to drinking adequate levels of water for proper hydration.

Now before we dive into the rest of this blog post, I would like to mention something very special.  As the owner of JRT Fitness, and a National Academy of Sports Medicine Certified Personal Trainer, Corrective Exercise Specialist, Performance Enhancement Specialist. Alongside Arthur VanDenBerge, JRT Fitness team member, certified Personal Trainer & Berkeley Graduate. Have come together to share with you a blog post that is actually one small section of a brand new online academy – online health & fitness courses we are creating for JRT Fitness. As a result we have dedicated much of our time creating a comprehensive Health & Fitness course to help people really learn & understand the Why’s & How’s to many of the simplest, yet not so simple fundamentals of Health & Fitness.

Proper Hydration Tips

In this Blog, you will learn the following:

1. Why water is essential for basic functions

2. Symptoms of dehydration

3. Water and working out

4. How much water we should be consuming

5. Techniques on staying hydrated

Proper Hydration

This lecture will cover proper hydration and why it is so essential

for maintaining a healthy body. Furthermore we will also cover the amount

you should be drinking and techniques on making sure you stay

properly hydrated.

Okay guys. It’s common knowledge that hydration & water is an essential

nutrient our bodies need for survival. So Boring but true. However,

what sets this lecture apart from others is you will by the end

of this, learn not just why your body needs it to function but

more importantly, how it applies this knowledge to your fitness

goals specifically. In addition we will cover the amount you should be

drinking and various tricks and tips that will help to ensure

your intake is optimal.

So let’s take a look at what basic bodily functions water makes

possible: it regulates body temperature; hydration also lubricates our joints;

moistens our mouths, eyes and skin; helps prevent constipation;

reduces the burden on our kidneys and livers) by flushing out

waste products; as a result helps to dissolve nutrients making them more

accessible for our bodies to use them; and it carries those

nutrients to cells, therefore helping us convert food into energy.

Clearly, water is vital and hence without it, your body will not

function properly.

The symptoms of dehydration begin to show before any other

nutrient. You can live over a month without food, but with

water, you’re looking at about a week. So as a result your water needs

should be a top priority. Dehydration is the state that occurs

when more water is exiting the body than is entering it. The

first symptom you usually experience is thirst but as the

condition progresses, you may get a dry mouth, feel lethargic,

weak or dizzy and experience headaches. Your skin also begins to

shrivel and dry up and your blood pressure rises. When this

happens, your heart will also be required to work harder because not

enough oxygenated blood is being delivered. Not good at all.

By the time a strong sensation of thirst is realized, dehydration may have already set in. Severe dehydration is a medical emergency, the following symptoms could indicate your body is suffering from insufficient water:

•  Headaches
• loss of flexibility
• Joint and muscle pain
• Low back pain
• Dry skin
• Poor concentration
• Supplementation absorption
• Cell Damage
• Fatigue
• Constipation
• A strong urine odor with a dark yellow or amber color

What does this mean for your fitness goals?

A ton. In fact, there are many direct connections with exercise

performance and hydration intake. In Addition studies have shown that even being

even in a mild state of dehydration decreases strength and

physical performance. Furthermore It will not only decrease your strength,

but also your mood and concentration, Therefore hindering your

workout sessions. On top of that, being dehydrated drastically

diminishes your energy levels. To sum it up, you definitely

won’t be getting as much from your workouts as you would

otherwise.

But wait. It gets worse. Consequently your joints will also take a pounding if

you’re not drinking enough water because water is used to help

lubricate your muscles and joints. You’re also way less likely

to cramp or sprain when you’re properly hydrated. You definitely

don’t want to be tired and more prone to hurting yourself, do

you?

And for you bodybuilders out there or anyone trying to lean out

and tone up, staying properly hydrated will ensure you have less

subcutaneous or, deep-fat water retention. This will make you

look more defined. Therefore not drinking enough water will actually make

you look more bloated because your body starts holding onto it

to protect itself. It’s what your body resorts to doing when

you’re not consuming enough. The problem only worsens with

regard to sodium. Due to the water retention, your body has

trouble flushing excess sodium. Which as a result only causes more

retention, thus aggravating the problem.

Push aside looking bloated, dehydration also makes it harder for

your body to metabolize fat. I’ll explain:

A key function of the liver is to break down stored fats and

produce energy.  In addition another key function of the kidneys is to remove waste

products. When you’re dehydrated, the kidneys role becomes

compromised and can’t function properly. So the liver is called

upon to help process waste products. This interferes with the

liver’s job, which is breaking down fat. Since the liver is busy

doing some of the kidneys’ work, consequently it’s less efficient in

metabolizing fat.

Hydration also reduces feelings of hunger and regulates body

temperature. It even helps your supplements work better. Most noteworthy if

you’re using supplements like creatine, a pre-workout or amino

acids, you need to make sure you’re hydration & water intake is adequate, as

these supplements rely on proper hydration for optimal effects.

Furthermore, it’s also worth mentioning though that too much hydration (water) is also

bad for us. yet it is much less common but symptoms of this can

include vomiting, seizures, coma and death as a result of to much hydration. Yes, it is possible

to die from drinking too much water. But again, it is far less

common. It also dilutes the amount of sodium in your blood, which your whole body needs in order to function.

This means that your blood has to go through your body more times

in order to get the appropriate amount of sodium to the rest of your cells.

This also puts strain on your body because they aren’t getting the chemicals they need.

So how much water should you drink?

I’m going to list several common suggestions, some of which you

may have already come across: [Using chart]

• eight glasses of 8 ounces a day
•  Some people say a gallon a day
• half an ounce of water per pound of body weight.

I’ve also heard 0.6 ounces

•  The ISSA recommends 8-12 glasses
• The International Sports Medicine Institute proposes

drinking two thirds of an ounce per pound if you’re an

athlete

• The Institute of Medicine recommends 13 cups for adult men

and 9 cups adult women

•  Arnold Schwarzenegger would say to drink 8 12-ounce glasses

of water per day

Which is right? I rattled all these off because I want to show

you that there is no one specific universal amount that applies

to everyone across the board. All of these suggestions will put

the average person somewhere around the right level. So they’re

not wrong. And for most people I would suggest 8 glasses of

water per day but as a minimum. However, there are factors to

consider in determining your optimal intake. Here’s what you

have to take into account:

•  your bodyweight
•  your general activity level
• how often and intensely you work out
• even your climate play a big role in how much water you need
• it’s worth noting that the very old and the very young are at more risk of being dehydrated.
• So water intake highly depends on the individual

Ultimately, the truth is that how much water you need is unique

to you and these factors. Please consider them in determining

how much water you need.

So what should you do?

I’d like to give you some simple, yet effective techniques

for proper hydration & water intake I recommend you adopt. These will serve

to ensure you’re properly hydrated.

Here they are:

Hydration Tip #1

Firstly, the urine test. Examine your urine. It ought to be

reasonably clear and odorless. This is a good way to be sure

that you’re hydrated.

Hydration Tip #2

Next, you want to drink whenever you’re thirsty. Common sense, I

know. But please don’t ignore it. Your thirst mechanism is

usually the first signal that you need to increase your fluid

intake.

Hydration Tip #3

I recommend drinking a glass of water soon after waking up just

to get a good head start. You can leave a glass right beside

your night stand and drink it first thing in the morning. This

will get you off on the right foot.

Hydration Tip #4

Carry a water bottle with you throughout the day. This is to

make sure you have access to hydration throughout the day. Try not

to find yourself in a state of thirst with no water around.

Hydration Tip #5

A majority of your hydration intake should be in the form of plain

water. Although all liquids (except for alcohol) do count toward

your daily total, it’s not generally a good idea to be consuming

large amounts of high-caloric drinks to fulfill your water goal.

Sugary drinks like juices, smoothies and sports drinks are all

pretty high in calories and so it can really add up quickly if you’re

not careful. As a result nothing beats pure H20 for hydration sake.

Hydration Tip #6

Opt for cold water. If you want to burn more calories while

drinking water, make sure it’s cold. Your body will need to warm

it up to use it properly. Another useful tip to burn extra

calories throughout your day.

Hydration Tip #7

Make sure you drink water before, during and after you exercise.

Drink plenty of fluids around and in between workouts to avoid

overheating. It’s important to replace whatever fluids you lost

due to exercise ASAP.

Hydration Tip #8

If the taste of plain water isn’t working for you, you can add

various fruits and herbs as a low calorie way to make your water

taste better. Just a hint is enough to give your water a

refreshing kick.

That’s why I have these pitchers of water filled with various fruits instead of additives.

A light nutritional boosts of hydration behind me at my side.

To give you some ideas on how to enhance your hydration and make it

more fun to drink, while keeping the calories low.

Hydration is necessary for life and getting enough hydration throughout

the day needs to be a priority. This is especially relevant for

athletes and anyone who lives an active lifestyle. In conclusion please make

sure you’re getting enough by drinking at least 8 glasses a day

but don’t stop there if you feel you need more. Just a reminder

that checking your urine is a good way to see if you’re on

track. And I hope my tips make staying properly hydrated easier

and more fun.

Thank you.