Hydration for Peak Performance

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it"

-Plato

Website: http://www.dumblittleman.com/2007/07/9-great-reasons-to-drink-water-and-how.html GREAT benefits of drinking water and some tips to up your daily consumption!

We all know we should drink water before, during and after a workout (and pretty much all day long). While it's such a simple thing, many people do not hydrate correctly and end up suffering the consequences.

Water is essential for health, considering our bodies are made up of 65% water. Being dehydrated 2% can decrease performance by 10%. So what is the big deal about H2O?? Water helps lubricate our joints, facilitate digestion, regulate body temperature, remove waste and toxins, and transport nutrients and gases.

This is all good and well but let's look at water in terms of exercise. It is vital in order to maintain performance, safety and comfort. Obviously, a longer or more intense workout will require more water.

Increasing Performance-Our bodies build up heat in the muscles during exercising resulting in an increase in our internal temperature. To fight this and cool off we sweat, some more than others! As we lose these fluids, our performance suffers. The water lost is from blood plasma, that contain oxygen needed for muscles to perform work. As dehydration occurs, your blood volume is reduced and the oxygen-carrying capability of your blood declines. This is why people often feel dizzy or nauseous during a workout, they are severely dehydrated to the point of a drop in blood pressure.

Increasing Energy-Forget the 5-hour energy shot for your workout. Switch out for the ultimate energy booster! Basically, proper hydration allows the body to turn ATP into ADP...which in English means you are getting the natural source of energy from the bodies source, and also preventing cramps!

Increasing Fat Metabolism-Hydration helps aid in fat metabolism by turning fat into energy. Which I would consider this a successful workout technique!!

Providing Cardiac Support-High levels of hydration result in an easier time pumping blood through the body. Skipping out on the water leads to a decrease in your plasma volume which directly relates to a decrease in the efficiency of your cardio session. By not drinking your water, you are making your heart work twice as hard trying to keep the blood flowing to your organs...not good!

When to drink water? Well there is no exact science, and it is best to stay hydrated all day long. Aim to drink at least 2-3 cups of water about an hour or two before a workout. Don't rely on drinking only when you feel thirsty during a workout. Make sure you get about 1/4-1/2 cup of water every 15 minutes. Immediately following a workout, chug that 2-3 cups of water. A good way to check yourself is to weigh yourself before a workout and then again right after, and you replace each pound lost with 2 cups of water. This will ensure you replenish the water lost during heavy sweating.

Hydration will make you feel better and be more effective. Water is such an easy addition that can pay off big time!!

Megan