Water Wisdom . . .

Hello and Happy Hump Day! This week is flying by (at least it seems that way to me). I have been working and studying for my CPT. Pretty much that is it. Once I pass my CPT, I will do a whole post about why I chose NASM and how I studied for the exam. I found my testing center yesterday. Thankfully it is super close to my house.

Let’s talk water today. Many times people don’t get enough water during the winter because of the colder weather. Hot or cold, water is important year round.

Water in a Mason Jar

Benefits of consuming adequate water:

  • Fluid retention is alleviated
  • Liver functions improve
  • Endocrine gland function improves
  • Natural thirst returns
  • Metabolic functions improve
  • Nutrients are distributed throughout the body
  • Body temperature regulation improves
  • Blood volume is maintained

One of the things they tell you after giving blood is to drink extra fluids for the rest of the day – at least two 8 oz glasses every 2-4 hours.

Effects of Dehydration:

  • Decreased blood volume
  • Decreased performance
  • Decreased blood pressure
  • Decreased sweat rate
  • Increased core temperature
  • Water retention
  • Increased heart rate
  • Sodium retention
  • Decreased cardiac output
  • Decreased blood flow to the skin
  • Increased perceived exertion
  • Increased use of muscle glycogen

{source – NASM CPT 4 book}

You may be asking – how much water do I need? NASM says that men need about 13 cups of water per day and women need 9 cups. Some people say take your weight, divide by 2, and drink that many ounces per day. So pick one of those figures and go with it. If you aren’t drinking anywhere near that, try adding an 8 oz glass every day for a week. Then the next week, add another one. Maybe try drinking one as soon as you get up or right before each meal. If you drink sodas or diet sodas, try replacing one with a glass of water instead.

Water Cooler

I take a one of the large Tervis Tumblers to work full of crushed ice and use our Crystal Springs water cooler to hydrate while I am at work. Out at lunch I normally order ice water with lemon and try to remember to get one to go (mainly I am getting their ice as we have plenty of water at work). On the way to the gym I usually go through half my water bottle before I get there. I make sure to drink at least one full bottle (I use a CamelBak) while I am there. Then I refill for my trip home.

Tervis vs CamelBak

How do you make sure to adequately hydrate every day? Share your tips in the comments below!

Have a healthy day!

1-glenneth-web

7 Responses to “Water Wisdom . . .”

  1. That is a good idea about the bracelets. You are very good to drink enough water too. I should practice carrying water and ice with me every where I go.

  2. I love the comment Carla made about wearing 8 bracelets– that’s genius and I never would have thought of that. My best tip is to brink two glasses of water first thing in the morning, before coffee or breakfast. I also carry a water bottle with me wherever I go.

  3. My water bottle is my accessory. I take it with me wherever I go. I used to force myself to drink the recommended amount of water, but it was really not enjoyable and I was peeing like every 2 hours! Instead I trained my brain to constantly monitor my thirst level and drink accordingly. And I use the color of my pee to tell me if I’m getting enough. TMI? Haha