I have seen people make unbelievable changes in their energy levels and overall vitality just by addressing their sleep and hydration.
A 5% drop in hydration can lead to a 25%- 30% drop in energy levels. Performance then, will absolutely decrease as a result of inadequate hydration. Still, the bulk of the population is actually chronically dehydrated. So, ask yourself… HONESTLY… how are you performing with your hydration?
Further, most people’s daily fatigue, afternoon slumps, and headaches can be traced back to dehydration. So, maybe instead of taking pills for your headache, next time try to drink a couple of glasses of water!
How much water should you be drinking? Mike Israetel, of Renaissance Periodization and the Renaissance Diet, says to drink 150ml for every 100 calories consumed. To make that simpler, drink a litre of water for every 25kg that you weigh, as a base.
An easy way to track your water consumption is to use measured container or bottles. If you buy a 2-litre bottle of water, and you need to drink four litres a day, you know once you’ve had two bottles that you have met your hydration needs for the day. You can purchase reusable water bottles as well… just make sure you know how much water they hold and keep track of how often you fill them!
So, bottled vs tap? I used to be a big fan of bottled water, but there is a lot of information coming out that bottled water isn’t really that different from tap. So, now I just use tap water but I have a reverse osmosis filtration system. I am not saying everyone has to use that, but there ARE little tweaks and changes anyone can make to insure that they are absorbing water more efficiently.
Look into the bottled waters you are consuming. Do your research. Make sure they are worth your investment. If you are drinking tap water, consider a filtration system. I am not going to say one is the ‘right’ choice… the RIGHT choice here is to take on more water. So, the right water FOR YOU is the one you will drink enough OF!
But what about exercise? Do you need to drink more when you are working out?
In short… YES! When you workout, you sweat. So you lose more water than you normally would. To remain at peak hydration, you have to replace it. Take in about 500ml of water 20 minutes BEFORE you train. Then, every 15 minutes during your workout, take in 250ml of water. Finally, once you finish your training session, take in 250-500ml of water every 15-20 minutes until you return to optimal hydration.
How do you know you are back to optimal hydration? Check the color of your urine. You’re looking for a clear or very pale yellow color. Any darker and you need more water.
And look--- we’re all adults here. I don’t want to hear how you don’t like water. Just drink it, already! Put a little bit of lemon in it. Add a touch of honey. Just make sure you are getting enough water onboard.
In my opinion, water is the first thing you should take in when you get up in the morning. You’ve gone through a fasting period while you slept and you’re going to be slightly dehydrated. Wake up and drink a pint of room temperature water with a pinch of Himalayan Sea Salt and a squeeze of a quarter lemon. This will start your day optimally when it comes to hydration.
The lemon and the salt change the structure of the water just enough to help you absorb it and become more hydrated. Just a pinch though, and a small squeeze. When you start adding too much powders and potions to your water, you can actually limit or counteract the benefits of the water. Coffee, for example, has caffeine, which can actually have a dehydrating effect. So, keep it simple with just a dash of salt and a bit of lemon to optimize absorption and contribute to optimal hydration!