Water is the most vital thing that we consume daily. Let's dive into why water is so crucial for our health and performance.
The human body is composed of 55 to 65% water, present in every part of our body, from the brain to the skeletal system. Without water, we cannot survive for more than 48-72 hours, while we can last without food for an estimated 48 to 70 days.
Why is water so important?
Cells are made of water.
Blood is made of water.
Water delivers nutrients across cell membranes.
Water helps produce hormones and neurotransmitters.
Water regulates body temperature.
Every bodily function requires water, emphasizing its critical role.
Dehydration and Heat Exhaustion
Dehydration is a harmful reduction in the body's water level, while heat exhaustion is fatigue and weakness from prolonged heat exposure, caused by dehydration.
Causes of dehydration and heat exhaustion:
Not retaining enough water.
Not drinking enough water.
Consuming too much dry food.
Symptoms of dehydration:
Feeling thirsty
Dizziness or lightheadedness
Fatigue
Dry mouth, lips, and eyes
Symptoms of heat exhaustion:
Tiredness
Dizziness
Headache
Nausea or vomiting
Excessive sweating and clammy skin
Cramps in arms, legs, and stomach
Fast breathing or heartbeat
High temperature
Intense thirst
Weakness
These symptoms can manifest within 30 minutes, especially on hot days.
Pre-Hydration Strategy
Pre-hydration ensures you drink enough throughout the day, increasing water intake before, during, and after exercise.
Minimum water intake:
General guideline: 50% of body weight in fluid ounces daily.
Active individuals: 75% of body weight in fluid ounces.
Highly active individuals or those in hot environments: 100% of body weight in fluid ounces.
Example:
Weight: 220 pounds
Recovery days: 110 fluid ounces (50% of body weight)
Active days (e.g., swimming): 165 fluid ounces (75% of body weight)
Highly active days (e.g., swimming and strength training): 220 fluid ounces (100% of body weight)
Optimal Water Intake:
Start the day with at least 24 fluid ounces to rehydrate after sleep.
Sip water every 5-10 minutes to ensure absorption.
Ideal urine frequency: Once an hour for 15-25 seconds.
Urine color and odor: Clear and odorless indicate proper hydration.
Water Temperature
Choose a temperature that encourages consistent drinking. Research suggests water around 60°F is ideal for rehydration and reducing sweat loss.
Electrolytes
Electrolytes, including sodium, calcium, potassium, chloride, and magnesium, are vital for muscle contraction, nervous system function, tissue formation, and blood pH regulation. Glucose, or blood sugar, is essential for high-intensity exercise and ATP synthesis.
Electrolytes and glucose must be part of your hydration regimen, especially during exercise or labor-intensive activities. A balanced diet typically provides adequate electrolytes and glucose, but supplementation through hydration-focused beverages can be beneficial.
Relating to Workouts
Increase water intake before, during, and after workouts. Swimming causes sweat loss, which means losing water and electrolytes. To calculate sweat loss, weigh yourself before and after workouts. Generally, 2.2 pounds lost equals 1 liter of fluid loss via sweat.
General guideline for hydration during workouts:
25% of daily water intake should occur during practice, including the 15 minutes before and after practice.
For example, with a daily intake of 220 fluid ounces, 55 ounces should be consumed around practice time.
Choosing Hydration Sources
Avoid tap water unless filtered or softened, as municipal water sources can contain contaminants. You can check the quality of your local water through municipal reports. For example, the Santa Clarita Valley Water District's 2023 report is available here.
For optimal health, consider using filtered or alkaline water. My family uses four 5-gallon jugs filled with alkaline, electrolyte water from a local store, a minimal investment for our well-being.
Coconut water is another excellent hydration source. Given our exercise intensity, it's highly recommended that athletes consume electrolyte replenishment drinks during practice.
Paseo's nutrition partner, Bonk Breaker, provides fuel-enhancing nutrition products to support athletes during practice and performance at meets. Paseo families enjoy a 30% discount with code PASEO30.
Stay hydrated and stay healthy!
ABOUT BONK BREAKER Here at Bonk Breaker, we’re obsessed with creating the best-tasting, most-functional, real-food nutrition products. We understand the training, the time, the sacrifice that goes into preparing for athletic events… and even for everyday life! It can all go to waste without the right fuel before, during, and after. It’s a responsibility and privilege to keep working to support the world's top athletes, athletes of all ages, and all who live an active lifestyle!
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