We all hear the same things when it comes to being healthy. Exercise, supplements, diet, and WATER! I want to know how many of you have been in a position where you just can’t seem to get the water your supposed to. I have the hardest time stopping things I’m doing throughout the day to take a drink. Most of the time I don’t even think about it! Yet we all know that it is considered a very important step in your health journey or weight loss journey. Question is, do we know just how detrimental it is? And how do we make it easier to follow through with drinking our water.
What Does Water Do?
A little goes a long way. Studies have shown that when dehydrated if you lose 3% of water weight it can reduce your performance by 10%! A TENTH of your performance over a small amount of water! Water delivers nutrients to your muscles cells that slow fatigue and keeps you at your best. But why? Lack of water reduces how much bloods is pumping through your body, which in turn makes your heart have to work harder to do it’s job and can reduce the amount of oxygen and nutrients that are being delivered to your brain and muscles. For me, to spell it out like that makes it sink in just how serious it can be. The sad thing is that 3/4 of the American population isn’t getting enough water. I add to that count here and there myself.
It’s also important to mention that the additives and sugars in sports drinks to not give you the same benefits and amount of hydration as water itself. The sugars and additives actually give your body even more to process. Experts recommend the sports drinks for more high intensity situations that last closer to an hour or more. I try to stick with water. However, when I ran a Ragnar Race (which lasts over two days with team members), I could tell after hitting 8 miles that my body was struggling. When I started drinking the energy drinks for the electrolytes and yes even the sugar, it did give me a noticeable boost. This situation did fall into the higher intensity situation for over an hour. So they do have their place but should not be a replacement for water itself.
How I Started Getting in my Water
I had to make a consistent strategy before I started having some real success getting in my daily water on a more regular basis. I knew I wasn’t just going to remember. I knew that I was supposed to be getting at least half my body weight in ounces one water. But how do I work towards that? I started a giving myself set times to get my water. I paired it with things that I knew would happen every day (hint: mostly around my meals).
I wake up – 16 ounces of water. Carried it around with me if I needed but it’s two cups and only takes a minute or two to drink it.
Breakfast – drink 16 ounces before I eat and 16 ounces after or during my meal. Pairing with food is also a great way to prevent overeating. The water finishes filling your stomach.
Lunch – 16 ounces before I eat and 16 ounces during or after my meal
Dinner – Yes again, 16 ounces before I eat and 16 ounces during or after my meal.
Bedtime – 16 ounces of water. the total constitutes 128 ounces of water. If you need more or you can always add another four ounces to each one. If that’s just way to much you can mix the bedtime one. Which may also help with having to get up to use the bathroom in the middle of the night. I don’t have to much trouble with it but some people might. What methods do you use to get your daily water in? Or am I just crazy and it’s really not that difficult?
Mel's Health and Fitness 