Skyler Meine

In our mission to sculpt our bodies, how much time and money do we devote to weight loss supplements and performance enhancers, while ignoring the simplest one of all—water?

Here are just a few benefits of drinking more water:

• It’s crucial for brain function, promoting alertness and concentration
• It improves agility, physical coordination and endurance
• Stress robs the body of water. So does sweating. So do processed foods and caffeine.
• It keeps the skin—and the body— resilient
• It flushes waste from your body
• You’ll be less stiff and less likely to injure yourself
• No bad breath!

Water Do’s and Don’ts

Do…

have a glass of water an hour before you eat. It can help you feel fuller at mealtime, so you won’t overeat.

start drinking long before your workout so you’re well-hydrated. Dehydration during exercise can cause dizziness, muscle tightness, fatigue and injury.

keep water on hand all day. It will make you less tempted to seek out other beverages and snacks.

Don’t…

drink water right before or after a meal; it can dilute digestive juices. Stop drinking water 20 minutes before you eat, and wait an hour after to resume sipping.

settle for water if it’s really hot, you’re sweating a lot, or you are going to work out for more than 75 minutes. Replenish with a sports drink instead.

wait until you’re parched to head for the drinking fountain. By then, you’re already dehydrated.

How Much Should You Guzzle?

Individual water needs vary, so you may need more than the “8 x 8” daily recommendation (eight 8-oz. cups). Water is best absorbed by the body in frequent small amounts, so sip continuously instead of chugging a lot at once.

Just like you should consume the bulk of your calories in the first half of the day, I suggest you get a good portion of your water needs early—unless you like getting up in the night!

WebMD gives these exercise guidelines for sipping:

• One to two hours before your workout, drink 15 to 20 ounces of water
• 15 minutes before you begin, drink between 8 and 10 ounces of water
• During your workout, drink another 8 ounces every 15 minutes

Is it possible to drink too much water? Yes. But consuming really dangerous proportions is rare—you’d have to drink gallons. More likely, if you drink too much you’ll just feel bloated. But don’t worry: before long you’ll get a feel for how much water your body needs.

Your Daily Goal: keep a water bottle with you and fill it up every chance you get. Sip at least 7-8 bottles’ worth of water (unless it’s a really big bottle) throughout the day. There’s a water tracker in your Daily Burn nutrition log. Use it!

My guess is that you will feel stronger and more flexible, have greater physical and mental endurance, and be in better control of your appetite… all with just a few more glasses of water a day.

It doesn’t get any simpler than that!

 

agility, appetite suppressant, bloating, cravings, Daily Burn, dehydration, dizziness, fatigue, injury, muscle tightness, range of motion, sports drink, water endurance, water weight loss