Proper Hydration
Proper Hydration
When I complete a fitness assessment with any potential new client, I not only want to learn about their goals and limitations, but also, what their diets look like. My first dietary question is always about hydration. Shockingly, most people do not drink enough water/fluid throughout each day. Staying hydrated is essential for virtually every function of the body and it is crucial for them to work properly.
Dehydration can negatively affect many organs and body processes, with extreme cases leading to delirium, weakness or even death. Being slightly dehydrated is no good either- even a small amount of dehydration can impact our cognitive abilities, balance and physical performance. Plus, hydration plays a huge role in kidney and heart function as well as gut health (as anyone who’s ever been constipated can attest).
We lose water through breathing, perspiration, urine and bowel movements, and our water supply needs to be constantly replenished. The best way to tell if you are well hydrated is to check out a urine color chart. As your day wears on with proper hydration, your urine should become almost colorless or just slightly yellow.
There is actually no RDA for water, but the National Institutes of Health and Nutrition Board has established an AI - or Adequate Intake - for fluid. AI for fluid is 2.7L/day for women (91 fluid ounces / 11 cups) and 3.7L/day for men (125 fluid ounces / 15 cups). I tell my clients that they should replenish their liquid with at least half of their body weight each day - more if they are performing vigorous activities or sweating due to hot spring/summer weather.
As much as I press my clients to just drink more water, I seem to be met with resistance since many find water tasteless and undesirable. The good news: AI guideline takes into account hydration you may get from a variety of beverages, fruits, vegetables and broth. Alcohol is NOT on that list and sodas and other sugar sweetened beverages are also not highly recommended.
To get enough hydration, I highly recommend you keep water with you at all times. Drink fluids throughout the day to reduce inflammation and bloating. If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, dinner, and when you go to bed. Or drink a glass of water at the beginning of each hour. Make mini goals and see how staying hydrated affects your body. Yes, you may need a to use a restroom a little more often, but as your body acclimates to your new hydration efforts, so too, will your urge to urinate. Staying properly hydrated will only benefit you by keeping every bodily system running smoothly.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
