Are you Drinking Enough Water?

By Thad Phillips

With the summer heat upon us we need to pay closer attention to keeping our bodies hydrated. We all know the importance of water but 75% of Americans are chronically dehydrated. Below are some signs that you could be dehydrated.

Are you feeling hungry?    

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger and even mild dehydration will slow down a metabolism as much as 3%. On a side note, one glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

Are you feeling tired?

Lack of water is the number one trigger of daytime fatigue.

Are you feeling achy?

Research indicates that 8-10 glasses of water a day can significantly ease back and joint pain for 80% of suffers.

Are you having a hard time concentrating?

A mere 2% drop in hydration can trigger fuzzy short-term memory and difficulty in focusing.

Are you feeling weak when you exercise?

At 5% dehydration your strength and endurance decreases significantly.

How much water do we really need?

Women need approximately 91 ounces (3/4 gal) of water daily and men, 125 ounces (1 gal), according to the Institute of Medicine. In addition to drinking water regularly throughout the day, drink about 20 ounces of water leading up to your workout. Then for every 20 minutes you exercise, take in 7 to 10 ounces of fluid.

Resources:
Ericson, J. (2013, July 3). Medical daily 75% of Americans May Suffer From Chronic Dehydration, According to Doctors. Retrieved from http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
The Water Express (2017, January 3). Water Facts. Retrieved from http://www.thewaterexpress.com/Water-Facts-And-Tips.htm
Cespedes, A. (2016, March 13). Livestrong.com Does dehydration slow metabolism Retrieved from http://www.livestrong.com/article/409152-does-dehydration-slow-metabolism/
Stay Healthy (2014, February 11). Why Hydration is important. Retrieved from https://www.stayhealthy.com/en_us/main/hydration_information
Ciese.org (2008). Human need for water. Retrieved from http://www.ciese.org/curriculum/purification/lp_intro.content.html

About the Author:
Thad Phillips is the BaySport Program Director for Apollo Group in Phoenix AZ. For the past 14 years he has served as the Fitness Director at Apollo Group, managing all aspects of the corporate gym, including creating and overseeing incentive programs, writing and monitoring nutritional programs, and conducting individual personal training. Previous experience includes owning a successful personal training studio, as well as working as a Fitness Director for LA Fitness.

Thad’s credentials include ISSA Level II certifications, and his expertise includes fitness, nutritional counseling and training. Thad has provided nutritional counseling and competition diets for bodybuilding, fitness and figure athletes and has also participated in natural bodybuilding competitions over the last 20 years. In 2008 he placed 1st in Class and 1st Overall in the Best of the West competition, which earned him his professional status as a natural bodybuilder. In 2015 he won his class in the highly competitive Mr. Arizona.

Throughout his life, Thad’s dedication and passion has been to help his clients establish fitness goals and to provide them with the knowledge and motivation to achieve those goals and change their lifestyle.

Summer Hydration Tips for the Active

By Becca Bush, MK, CSCS

Corporate Fitness

As summer sets in and the temperature rises, hydration becomes a point of interest for all who participate in outdoor physical activity. Active individuals should take special precaution during hot summer months to ensure that dehydration doesn’t compromise the body’s performance.

Here are a few general guidelines to consider regarding hydration and physical activity:

Before Exercise

At least four hours before exercise, individuals should drink five to seven milliliters per kilogram of body weight (mL/kg) of water or sport drink. For example, if an athlete weighs 100 pounds (45.5 kg) they should drink 200-300 mL of liquid prior to exercise. As a reference point, eight ounces of liquid is about 240 mL. As the weight of the individual increases, the fluid recommendations also increase.

During Exercise

For events lasting less than one hour, water is an appropriate beverage to consume throughout. Fluid replacement during exercise is specific to the individual. Refer to the American College of Sports Medicine’s Position Stand for recommendations specific to body size, sweat rates, type of work, etc. Generally, individuals should create customized fluid consumption plans that prevent body weight reductions greater than two percent from baseline weight. For example, if an athlete weighs 100 pounds (45.5 kg) before exercise, they should drink at least enough fluids to ensure their body weight does not go below 98 pounds.

Sports drinks are good beverages to consume when an event lasts longer than one hour. However, fluids that are too high in carbohydrate content should not be consumed. Fluids containing four to eight percent carbohydrate and 250 mg sodium are preferred.

To determine % carbohydrate:

Take a look at the nutrition label on a sports drink.

sports drink nutrition label

 

 

 

 

 

 

 

Find milliliters (mL) per serving and grams (g) of total carbohydrates on the label.

__Total Carbs (g)/__    x 100 = % carbs

Serving Size (ml)

_  14 g__   x 100 = 5.8% carbs

240 mL

After Exercise

If time permits, the athlete should consume normal meals and beverages (with adequate electrolytes) to restore normal hydration. Those who need rapid and complete recovery from excessive dehydration can drink ~1.5 liters (L) of fluid for each kilogram of body weight lost. For example, an athlete that loses two pounds (0.9 kg) can drink 1.36 L or about 46 ounces of fluid.

Stay hydrated this summer!

References:

Sawka, M., Burke, L., Eichner, E., Maughan, R., Montain, S., & Stachenfeld, N. (2007). Exercise and fluid replacement. Medicine and Science in Sports and Exercise39(2), 377-390. Retrieved from             http://journals.lww.com/acsmmsse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx

Image Source:

Becca Bush

About the Author:

Becca Bush holds a Master of Kinesiology degree from Boise State University and a Bachelor of Science degree in Exercise Science from Southern Utah University. She holds a professional certification from the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. She has worked in both sports performance and in corporate wellness settings. Among her clients are world champion BMX athletes, NFL players, Summer and Winter Olympians, and NCAA collegiate athletes. She also trains program managers, software engineers, developers, and other motivated clients with fitness goals.