Water, Water Everywhere

Hydration is important, but often overlooked. Lack of water is more likely to cause a quick death than any other single nutrient. Our bodies need water.

Most people rely on thirst to signal the need for water. Unfortunately, thirst is a lagging indicator; it doesn't kick in until you're already a liter or two low.

What does this mean for us as we exercise? We lose water through breathing, through the skin, through sweat, and through urine - a loss which can increase during exercise. If we're likely to be in a somewhat under-hydrated state because we're relying on thirst to tell us when we need more water, we're already behind before we start sweating.

Water carries nutrients to our cells and carries away waste. It helps us maintain a healthy body temperature. Our muscles and organs are about 70% water.

Staying hydrated during exercise will help us have a less pronounced increase in our heart rate while we exercise, and help us maintain our core body temp., avoiding overheating. It also reduces the glycogen usage of our muscles as they work - the energy needed to power them.

All of that means that water will improve our endurance.

Try drinking on a fixed schedule - not just when you feel thirsty. Don't try to drink a huge amount at once, especially right before you exercise. Try to drink around 2 cups of fluid an hour or two before you exercise. If you are doing some exercise that allows you to drink during, sip water as you go. After exercise, rehydrate. Make sure to replace any water weight lost during exercise - weigh yourself before & after to figure that out. Drink about 20-24oz. of water for every pound of water lost through sweat.

So drink, my friends - before, during, and after.

Julie