Hydration is Key
Being hydrated is a rare feeling ... I say this because research shows that our society is chronically dehydrated. Some people legitimately go whole days without drinking a glass of water ... sounds crazy right? It's way more common than you think!
Water intake plays a huge role in thermoregulation. Thermoregulation is essentially our body's way of cooling itself down and getting it back to its ideal core temperature (think: SWEATING). Especially in the summer months, when the temperatures are at an all-time high, its important for us to continually be drinking water to replenish our bodies, and keep them working in an optimal state.
Men should be drinking roughly ~5L/ day, and women ~4L/ day. These numbers don't take into account activity, so think of that as your base! Are you training or competing outside? DOUBLE IT. For every 30 minutes of rigorous activity outside, you should be drinking an additional 0.5L that day.
Men: 4.7L/ day = ~9.5 500mL water bottles
Women: 3.7L/ day = ~6.5 500mL water bottles
Water is the best replenishment and as an athlete, it should be your drink of choice. Electrolyte replacements (BioSteel, coconut water, Gatorade, Nuun, etc.) have a time and a place, but when in doubt - just chug some straight up H2O.
This post was inspired by the crazy heat wave that's hit the GTA over the past couple days. Seeing athletes in the gym feeling sluggish and tired probably has a lot to do with their level of hydration and that is an easy fix that plays a big role in performance!
Here are some quick tips to keep in mind for optimal hydration ...
(1) Colour of your urine - the darker your urine, the more dehydrated you are.
(2) If you start to feel thirsty, you're already dehydrated!
(3) If you play an outdoor sport, or are training outdoors for an extended period of time - weigh yourself before and after ... for every one pound lost, you should be drinking an additional 0.5L
(4) Drink 500mL of water upon waking up, its a great way to to kickstart yourself in the AM.
(5) Set timers on your phone to remind you to drink water - don't close the reminder until you've done it!
(6) Need an electrolyte boost? Try coconut water, BioSteel, or Nuun - they have a good ratio of sugars and sodium to replenish the body after intensive exercise.
Stay hydrated my homies!