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Hydration Plan
Water remains the best choice for hydration!

Water helps nearly every part of the human body function efficiently. Considering that our bodies are almost two-thirds water, it is important to understand water's role in healthy lifestyles. The following are just some of the things water does in the body:

     
 

  • Brain is 75% water / Moderate dehydration can cause headaches and dizziness

  • Water is required for breathing

  • Regulates body temperature

  • Carries nutrients and oxygen to all cells in the body

  • Blood is 92% water

  • Moistens oxygen for breathing

  • Protects and cushions vital organs

  • Helps to convert food into energy

  • Helps body absorb nutrients

  • Removes waste

  • Bones are 22% water

  • Muscles are 75% water

  • Cushions joints

 
     

How much water do I need? Muscle tissue is comprised of over 70% water, and it serves an important role in all cellular activity, so we would say it's really important! A higher protein intake, so popular with today's low-carb/high protein diets, requires more water to help clear your body of waste products such as ammonia and urea. Sweating from intense workouts also causes you to dehydrate and lose more water.

     
 

To stay adequately hydrated, multiply your bodyweight in pounds by 0.55-that's about how much water you should drink in ounces everyday. For example, a 200 lb. person needs about 110 ounces of water daily. This is about 10 to 12 glasses of water depending on the size of the glass.

 
     

How Hydrated Am I? - Advances in modern technology provide us a clear picture of body hydration levels. The Digiweigh Infrared Body Fat & Body Water Scale makes it possible to read body water as a percentage of overall weight. Total body water (TBW) is a measurement of intracellular and extracellular fluids in all compartments of the body.

     
 

Optimal Hydration Levels

Women - 55%-60%

Men - 60%-65%

  
     

Hydration Plan - The overall goal is to minimize dehydration without over-drinking. We all absorb fluid at differing rates and our hormones can influence the retention (or elimination) of sodium and water via our kidneys. Adequate hydration varies among individuals. Practical ways to monitor hydration are

     
 

ACTION: Start right now:

  1. Hydrate throughout the day. We need to drink around 1.5-2L of fluid a day, even before you add in the extra fluid needed when we exercise. This means drinking throughout the day is essentia - always carry a full water bottle with you.

  2. Water is the best choice - Drinking sports drink, processed juice, soft drink or beer throughout the day adds unwanted calories, making it more difficult to stay in your ideal weight.

  3. Stop drinking sugar beverages - Soda drinks have various adverse impacts on your health. These range from tooth decay to a higher risk of heart disease and metabolic disorders like type 2 diabetes.

  4. Stop drinking coffee - Coffee has a diuretic effect on the kidneys, making more urine than usual. Also, increases the amount of cholesterol and other fats in the blood.

  5. When to drink water - Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.

  
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Note: If you need additional support, you can orderThe Core Challenge Kit.

 

"If you want to be happy, set a goal that commands your thoughts,
 liberates your energy and inspires your hopes."
--Andrew Carnegie

 

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