Nutrition Articles
Hydration
It’s important to stay hydrated with water all year round.
Your body is made up of 65-70% water.
Water plays a role in many functions in the body, including helping to…
- Regulate body temperature
- Lubricate and cushion joints
- Cleanse organs, such as liver and kidneys
- Decrease constipation
You lose fluids throughout the day which need to be replaced to prevent dehydration.
How much water do you drink each day?
The recommendation is to drink half your body weight in ounces of water daily.
When working on increasing your water intake, I recommend doing this slowly.
For example, if you currently drink 40 ounces of water each day, start by slowly bumping that up to 48 ounces per day.
When that becomes consistent, increase a little more.
Most people complain about having to use the restroom more when they increase water intake,
That’s ok!
Your body will self-regulate,
And again, it’s easier if you increase slowly rather than jumping from say 40 ounces to 1 gallon/day.
During this body fluid transition,
Think about how the water is flushing out toxins and keeping you hydrated.
Also, setting daily water goals and tracking your intake can be helpful.
Here are a few inquiries around hydration that I often hear from clients…
Does coffee or tea count for some of my water?
No, and here’s why…
Coffee and tea have caffeine (unless the tea is herbal/decaffeinated) which acts as a diuretic. This makes us urinate more so we have to replace those lost fluids with water.
There are some mixed theories on this one. Some people in the health industry say coffee and tea count as part of your fluid intake.
In my professional opinion, I recommend water and foods with higher water content, such as fruits and veggies, to help with fluid intake.
Does seltzer water count toward my daily water intake?
Yes, if…
The seltzer/sparkling water is plain or all natural with no artificial sweeteners,
And, you drink more regular water than sparkling each day.
I just wait until I’m thirsty to drink water, does that work?
No.
By the time you ‘feel’ thirsty, you are already 1-2% dehydrated.
Even this small amount of dehydration can cause symptoms of:
- Decreased energy
- Decreased focus
- And can make you feel hungry, when you actually need to drink water
Staying hydrated can also be beneficial to help manage hunger and avoid some extra treats and sweets.
Work toward drinking water throughout the day instead of having a majority of your water at night,
This can help with less bathroom trips when you’re sleeping at night.
Keeping a glass or container of water around or with you can help remind you to drink it,
Remember, out of sight, out of mind.
Water is your friend… keep it close!
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Fueling up for Fitness
Carbohydrates – Eating enough carbohydrates (CHO) after exercise is essential for restoring muscle glycogen levels. Inadequate carbohydrate intake can contribute to chronic fatigue, slow recovery and increased risk of injury. Athletes should eat about 1 to 1.5g CHO/kg within 15-20 minutes of finishing training or exercise and 100 grams per hour for two to four hours post-exercise.
If you weigh 200 pounds you require about 90 -135 grams of carbohydrate within 15-20 minutes after finishing a training session or game.
The best types of carbohydrates for refueling are those with a high Glycemic Index (GI). The GI is a scale that indicates how quickly a food is converted into glucose in the blood stream. Foods are assigned a number with glucose being 100. The higher the number, the faster a food will be converted to glucose. Here are a few suggestions of higher GI foods that help with recovery:
- sports drinks
- bread
- potatoes
- tropical fruits
Protein – Scientific studies suggest that a mix of carbohydrate and protein in a 3:1 or 4:1 ratio after exercise may replenish muscle glycogen more rapidly and promote muscle tissue repair. There are a few sports drinks and sports bars have roughly a 4:1 ratio of carbohydrate to protein. And, if you can tolerate milk products post training/event, chocolate milk has a 4:1 ratio.
For more information contact Lachael.
