The Fundamentals of Hydration

Written By Alexa Traynor

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

Its so important to hydrate as soon as you wake up. If you sleep around 7-8 hours straight, thats 7-8 hours where you have not had a sip of water. Your body is oftentimes dehydrated as soon as you wake up. Men should have about 15.5 cups (3.7 liters) of fluids a day and women should have about 11.5 cups (2.7 liters) of fluids a day. Something to be mindful of for ‘overconsumption’ of water is that it doesn’t inhibit your appetite in a negative way.

Side Effects of Dehydration:

  1. muscle cramps

  2. fatigue and lowered endurance

  3. reduced muscle strength

  4. headaches and poor focus

  5. increased risk of heat stroke

Signs and symptoms of Dehydration:

  • pee that is yellow or darker yellow in color

  • dry eyes and mouth

  • sensation of thirst

Think beyond the Drink… Eat Your Hydration

  1. cucumner

  2. watermelon

  3. celery

  4. citrus

  5. cauliflower

  6. tomatoes

5 Steps to Better Hydration:

  1. weigh yourself before your workout

  2. drink 22oz of fluids 2 hours before exercising

  3. drink 12 oz every 20 minutes of exercising

  4. weigh yourself after you workouts

  5. drink 32oz for every kg of bodyweight you lost during exercise.

  6. BONUS: If youre exercising for longer than 45 minutes, sip on electrolytes during your workout to replace the electrolytes (like sodium and potassium) you lose in sweat. Options include electrolyte powders, sports drinks, or coconut water with a pinch of salt.

Alexa Traynor
Next

Canadian Seasonal Delights