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Happy YOU Year! Week 4
Did you know that on any given day, by simply living and breathing, your body loses about 2.5 liters of water? Thats just shy of 34 ounces. And that number gets higher as you factor in exercise. Many nutrition professionals recommend that a person drink half of their total body weight in ounces per day. For example, if you weigh 140 lbs., you should aim to drink approximately 70 ounces per day. And even more after a workout.
Its true that water in drinks and food account for a small amount of your daily fluid needs, but its best not to count caffeinated beverages and soft drinks as these usually cause you to lose fluid. Your body recognizes the molecule H2O as special and it is used throughout the body to keep it performing at its best.
When do you need more than water? Sports drinks, coconut water and the like are necessary for additional hydration during longer, more strenuous activities. A general rule of thumb is:
Use plain water for hard endurance sessions that last 60 minutes or less “ or 90 minutes for a light run/ride. You can add a squirt of lemon juice or a sprig of mint to make it extra refreshing! However, opt for an electrolyte drink for a run or cycle that lasts 120 minutes or more.
That means that after a Bar Method or cardio-focused Bar Move class, hydrating with plain water should do the trick. If your body needs more, look to healthy foods to replenish.
Some of the symptoms and consequences or poor hydration include dizziness, fatigue, headaches, stomach pains, muscle cramps, nausea, vomiting and more. Sometimes its just as subtle as a little foggy thinking, but dehydration can affect your performance at work, school and keep you from feeling your best.
Feeling tired or sluggish? Working out more in the New Year? Drink up!
Gennis Lafayette, N.C.
Certified Holistic Nutrition Consultant
Bar Method Teacher, Palo Alto & San Mateo