What’s up FITTNation!
Another weekend has arrived and is drawing to a close which brings another opportunity for me to motivate, push, and inspire. I will admit, in addition to Stacey Yunger, a great number of you have been engaging in the motivation work too by your efforts in and out of class or training sessions with me. To see your progress is something worth writing about…which I will later.
For now, here’s my friend and Nutrition Nut Stacey with another health gem for us to consider (and it’s an important one): HOW MUCH WATER DO YOU DRINK?
Drink Up: The keys to hydration
Drinking 6-8 glasses of water per day is often what gets associated with hydration, but staying hydrated does not need to be this bland. We don’t necessarily need to drink all that water to stay hydrated; we can eat our water too! There are many fruits and vegetables that are composed of more than 90% water such as grapefruit, broccoli, radish, strawberries, and cantaloupe – just to name a few, but, please don’t start memorizing the water content of everything you eat! Eating and drinking should not be a constant calculation, try to stay in tune with your body.
Water is one of the major components of the human body. As a percentage, the amount varies. Up to 60% of an adult body is comprised of water, which is naturally regulated to maintain a natural balance. Water serves many functions including the regulation of body temperature, which is why we sweat. The more you sweat the more water the body will need to reach its balance. Water also helps regulate blood pressure, heart rate and metabolism. Therefore, depending on certain health conditions, people may require more or less water. Water is also involved in digestion and actually makes up 99% of our saliva.
Our body will give us signs to let us know we need more water, the most obvious signs being thirst and dry mouth, which makes sense knowing saliva is mostly water. Other signs of dehydration include headaches, dizziness, and cramping. It is important to be aware of the signs our bodies are giving us, but we should aim to prevent any of these symptoms. Once we are thirsty we’ve already been waiting too long to hydrate. Another easy way to check up on hydration status is urine. Firstly, when drinking enough water, you should be going to the bathroom every 2-4 hours. If you haven’t gone all day – drink up! Also, check the color of your urine, if it’s yellow – drink up! It should be light/clear in color.
Feeling a little backed up? Often times consuming more fluids will help get your bowels moving too! One key nutrient in the diet that really needs water to get the right effect is fiber. Consuming fiber with inadequate fluids could cause constipation, not what you thought right.
Daily fluid intake will vary by the individual, so my best advice is to make sure you are consuming fluids with every meal and with your snacks. If you know you are going to the gym, emphasize drinking even more, especially post-workout. The same goes for spending prolonged time in the sun. As mentioned earlier, we don’t need to solely drink water to stay hydrated, but keep in mind this doesn’t mean we should consume juice and soda instead. Like I always say, it’s about balance. Water should be your go-to source for hydration.
Listen to your body and be aware of the signs.
Stacey Yunger is a registered dietician certified and serving the West Island and Montreal community. For more information regarding meal programs, future workshops, and to schedule your FREE phone consultation, email her at firstname.lastname@example.org
Trainer Profile: Kareem Rawlins
Experience Personal Training – 5 years | Nutrition Counseling – 3 years | Group Fitness – 3 years