Get Hydrated!

We’re all aware of how important proper hydration is to our performance as athletes and also our daily lives. However, most people do not consider how important water is for our heart. Our hearts won’t have to work as hard if we are well hydrated and will therefore improve our heart health! By staying hydrated, it becomes easier for our heart to pump blood through our blood vessels and lead to our muscles.

Fun Fact

The next time you get that quick sensation of hunger, check and see if you are actually just thirsty. The truth is that tons of people actually confuse the feeling of thirst and hunger. “Clinical studies have shown that 37% of people mistake hunger for thirst because thirst signals can be weak (” Some common thirst signals are:

  • dry skin
  • sluggish feeling
  • dry eyes
  • headache
  • nausea

Am I Dehydrated?

The easiest way to figure out if you are dehydrated, is to check the color of your urine. Below is a good chart to help figure out where you stand with your current hydration level. If you find yourself in the “dehydrated” or “severely dehydrated” state, don’t worry. You can always adjust your water intake to improve your hydration level. Super simple.

Image result for hydration chart

How Much Water Do I Need?

My recommendation for water consumption: The goal should be to consume 2/3 of our body weight in ounces per day. The easiest way to calculate this is to take your body weight (pounds) and multiply it by .66. For example, 180lbs x .66= 119 ounces per day. If this sounds like a very high amount of water for you, that’s because it is. I don’t mess around with my hydration and neither should you, especially because more than half of our body is made of water.

Some Tips to Help Make Sure You Drink Enough:

  • Always keep a reusable water bottle with you and always make sure that there is water in it.
  • Drink before, during and after workouts.
  • Track your water intake by using an app, or just writing down the amount of times you refill your bottle.
  • Chug a glass of water as soon as you wake up.

Go drink your water folks! Please feel free to reach out to me with any questions.

Published by Jonathan Valentini,

B.A. Exercise Science, Professional Strength and Conditioning Coach, Former NCAA athlete, CSCS, CSAC, CPR/AED

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: