The human body is 60% made up of fluid, so that means our bodies need lots of water to stay functioning and "running" throughout the day. Ever feel tired or sluggish during the day? Especially in the winter months? Well, dehydration is a real thing for any active individual. Dehydration can show up as that tiredness we feel in the afternoons, or as darker colored urine or even as migraines and other headaches. For athletes, dehydration can show itself through higher heart rate during workouts and slower recovery, meaning more soreness and more tired after workouts. Also, if you are not sweating as much during workouts, try increasing your fluid intake. The every day recommendation is to get half your body weight in ounces of water each day (e.g., if you weight 100lbs, drink 50 ounces per day). On days when you tackle a monster workout, being active longer than 90 minutes, take in more water AND electrolytes because hydration isn't just about the water. Electrolytes are sodium, potassium, magnesium, calcium and others, which are important for muscle contraction and relaxtion, and other biological functions in your body. And this doesn't mean you have to just drink a ton of water all day long. Get your fluids in with fruits and vegetables, which are higher water content like celery and oranges. Colder weather makes it perfect for low sodium bone broth and making your own soups to increase your fluids. Struggle to get enough fluids in? Carry a water bottle with you. Make a plan to drink 16 fl oz first thing in the morning to not only get hydration but also to jump start your metabolism. Set a timer on your phone every hour to remind you to take a swig of water. Don't like the taste of water? Use low calorie, naturally sweetened flavor enhancers like a wedge of lemon or Nuun vitamin tablet to make it taste better to encourage more drinking of water. Here's the challenge: Drink half your body weight in fluid ounces of water per day.
The Importance of Staying Hydrated
By Lydia Nader