One of the best places to start when you are looking at your nutrition is your water intake. You’ve probably heard it before that our bodies are made up of 75% water.
Did you know? The brain is composed of 75% water; blood is 82% water; the lungs are nearly 90% water and the muscles are about 80%. Water is the most critical nutrient for human nourishment, growth and development. In order for your body to run efficiently you need to be drinking enough H20!
Have you ever gone a certain amount of time without water? Perhaps you were going for a walk on a hot summer day, no water in sight. How did you feel? Lack of water not only causes thirst and dehydration, but it also makes us feel tired. Humidity, temperature, and activity are all considerations for hydration. Dehydration keeps you from operating at high efficiency including lack of mental acuity, feeling groggy, and an increase in heart rate.
Although water doesn’t provide energy the same way food does, it is a vital for metabolic processes to take place. Without enough water intake pre and post workout, you easily become dehydrated, lethargic, and suffer in your work capacity, strength and endurance. Be mindful to drink at least 4-8 ounces before, during and after exercise.
Something I learned from my coach, Bobby Scott is the importance of the quality of the water. High quality H2O is necessary for muscle building, strengthening and endurance. Muscles are made primarily of water, and therefore, require water in order to be at their peak. By consuming water, you not only help your body with delivery of nutrients and electrolytes to your cells, but you also inhibit improvements in the strength of your muscle’s contractions and muscle response time. Lastly, water consumption helps remove waste and toxins from the muscles and body, meaning improved recovery.
Types of water? I didn’t even know there was such a thing until recently. Like food, water quality is just as important. Unfortunately, toxic chemicals in our water supply are fairly common. The best way to avoid water toxins is to filter them out. After removing toxins from your water, it’s important not to put them right back in through plastic cups and water bottles, which contain BPA and other environmental pollutants. Instead, use glass, ceramic, or stainless steel!
On average an active individual should set a goal to drink 1/2 an ounce per body weight, due to the amount of fluid lost through sweat and perspiration. Depending on your size and perspiration rate, you lose about 4 cups of water per hour of exercise. Start today by creating awareness around how many ounces of water you get in twenty four hours. If it is not close to 1/2 an ounce X your body weight then it is time to start drinking!
Yours in health,
Nicole
