Hydration and Stuff

You’re busy and it’s going to be another amazing Okanagan weekend so this week’s blog on hydration strategy will be both relevant and to the point.  So let’s get on with it shall we?

Water is essential to life.  Without it we quickly become dehydrated and dehydration is the one thing the body does not adapt to over time.  It can lead to cramping, dizziness, nausea and even death.

This makes hydration a priority, especially with summer bearing down on us in full force.  Here are some simple guidelines for both everyday consideration as well as for the athlete in training or avid weekend warrior.

A general rule of thumb for daily intake requirements is 3 L.  Assuming we absorb approximately 1 L from what we eat, that leaves about 2 L that we need to acquire from the beverages we drink.

You need to know that thirst is actually a poor indicator of adequate hydration.  Once it is triggered you’ve usually already lost 1-2% of your bodyweight and suffered a decrement in performance if you are exercising.  Even if you are not, your mental focus and clarity have been compromised.

It’s patio season, so it’s also worth mentioning that you must be extra mindful of your hydration strategy as alcohol suppresses certain hormones that control thirst and body water regulation.  This is what causes the “hangover” effect and we can experience headaches, fatigue, thirst, and dizziness.  So, mix in a water in between and you’ll minimize these effects somewhat.

In addition to these general guidelines there are other things to consider with exercise.

During exercise, fluid and electrolyte replacement is the goal.  Drinking 500 ml of fluid containing a low concentration of carbohydrates and electrolytes 30 minutes prior and 250 ml every 15 minutes thereafter :

• Supports immune system health

• Aids in recovery

• Increases your concentration

• Sustains energy levels

I strongly suggest using BioSteel’s High Performance Sports Drink as it provides fluid and electrolyte replacement without the use of sugar or harmful stimulants.  #DrinkThePink

While I am riding the Biosteel train, I also use the Advanced Recovery Formula post exercise as it contains the optimal carbohydrate to protein ratio to:

• Enhance muscle protein synthesis

• Improve recovery

• Reduce muscle soreness

• Decrease protein breakdown

• Enhance glycogen resynthesis

These are just a few quick tips and by no means meant to be an exhaustive guide to hydration strategy or pre and post workout requirements and nutrition.

Have a fabulous day, stay hydrated, and I’d love to see you in here soon!  

Cheers,

Roberta J Gizen.  BHK, PN1