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Hydration... Are you drinking enough water?

April 1, 2016

 

You know water is good for you and that dehydration is bad. Beyond that, however, the topic of hydration leaves people with more questions than answers. Luckily, here at Brooke Weston Fitness we’re ready to quench your thirst for the truth about water and hydration.

 

“Do I have to drink 8 glasses of water each day to stay hydrated?”

 

The ‘eight glass a day’ recommendation gets talked about all of the time, but how accurate is it?

Every day your body loses some water through visits to the bathroom, sweat, respiration and other metabolic processes. So if you don’t consume enough water, you can become dehydrated and experience symptoms such as headaches, tiredness and difficulty concentrating. Chronic dehydration can also disrupt normal, healthy bodily functions.

 

"Why is it important to drink enough water?"

 

  • - Removes toxins

  • - Raises energy levels

  • - Helps you lose weight

  • - Promotes healthy skin

  • - Helps prevent arthritis

  • - Helps fight infection

  • - Reduces the risk of cancer

  • - Promotes a healthy heart

 

Water makes up about two thirds of your body, with high concentrations in your muscles (about 70% of our muscle weight comes from water) and in our blood. In women, water makes up about 50% of our total body weight.

 

What’s more, water is important for the regulation of body temperature and ideal exercise performance. When you experience exercise induced dehydration it will negatively affect your ability to exercise to your full potential and can have serious health consequences. Therefore, drink plenty of water before, during and after each exercise session!

 

“What if I just don’t like drinking water?”

 

It’s not uncommon for women especially to not be drinking enough water during each day. I regularly ask clients that come into the gym “Are you drinking enough?”

 

So if you don’t like drinking bottle after bottle of water, you can still meet some of your water needs through other beverages and foods. This includes tea, coffee, juice and soups. Also solid foods, especially fruit and vegetables, as well as foods that absorb water like oatmeal and lentils.

Food provides about 20% of your total water requirements each day (more if you eat a lot of vegetables and fruits).

 

This means you’ll need to drink at least 2-3 litres each day of some type of water containing beverage!

 

“What are the best beverages to drink?”

 

First and foremost, water is at the top of the list. If you don’t like the taste of plain water, try adding a squeeze of lemon or chopped fruit to make it more palatable.

 

You can also drink beverages that contain no calories, artificial sweeteners or caffeine.

 

  • Sparkling mineral water – unsweetened

  • Naturally decaffeinated tea – white, green, black or herbal

  • Naturally decaffeinated coffee


Include beverages containing some protein, carbohydrates and fats.

 

  • Dairy beverages – Cow’s milk (organic if possible), goat’s milk

  • Non-Dairy beverages – Almond milk, rice milk, hemp milk (unsweetened)


Finally you may drink beverages containing carbohydrates. Ideally limit these types of beverage to up to one glass a day due to their high simple carbohydrate (sugar) content.

 

  • 100% fruit juices – no added sugar or artificial sweeteners

  • Coconut water

  • Soy beverages

 

I hope this has given you some useful information about water and hydration. If you have any questions, please come and speak to any of our instructors who will be happy to help.

You can also drink beverages that contain no calories, artificial sweeteners or caffeine.

 

 

 

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