In the last post of our Fitness Foundation Series, we learned about how crucial breathing is to not only survive, but to cultivating a body thriving in health and wellness. Truthfully, proper breathing is essential to being as healthy and fit as you can be. Equally as important in achieving your health, fitness, and weight loss goals is proper hydration.
Like oxygen, water is not only essential to survival, but it also maximizes your performance and physical function.
FUN FITNESS FACT: Many studies also find that individuals who increase their water intake lose more weight as opposed to those who do not when dieting and exercising.
While examining the human body, you might assume that we are mostly solid organic material surrounded by fluid (mostly water) filling in the gaps. Well, that’s not quite accurate. Our bodies are truly giant water vessels, held together by fatty acid chains and proteins that give us our shape and encase our vital organs. The human body is overall 75% water. Interestingly enough, some of our major organs and systems (such as our muscles and brain) are somewhere in the 80-85% range.
Our immune system relies primarily on lymph, a flowing liquid material comprised mostly of water, to carry nutrients and oxygen to cells throughout the body via the lymphatic system. Even slight measures of dehydration can hinder the delivery of these nutrients, thus suppressing the immune system.
Also affected by dehydration is the delivery of oxygen to cells. This can cause lethargy and also limit your fat loss. Remember, oxygen must be delivered to cells in order to break down fat for energy. Even small amounts of dehydration can cause muscular conditions that put you at a much greater risk of major injury. Not drinking enough in between workouts could also be the reason you get so sore from exercising as water flushes out the toxins and helps repair the damage caused by working out.
It’s important to know the warning signs of dehydration, and take proper steps to ensure you don’t go there. The first stage of dehydration is thirst. When 1-2% of fluid is lost, you have entered into the first stage of dehydration. Thirst is your body’s way of balancing the ship. If you do not rehydrate at this point, you will soon get a headache, dry mouth, dry skin, and impaired cognitive function. It bears repeating that even the slightest amount of fluid loss can impair muscular function.
To properly hydrate on a daily basis, it is important to drink water throughout the day, mostly away from meals. Be sure that you are drinking filtered water, but not distilled. Distilled water is devoid of minerals and can cause a flushing effect that will further dehydrate your body. Good recommendations for a base level of water intake are about 90 oz. for females, and 120 oz. for males. If you are active or exercise regularly, it should probably be even more than that.
Also, do not skip whole fruits and vegetables. These provide water as well as electrolytes that help your tissues balance fluid levels. It is important to be sure that the majority of your fluid intake is water. Black coffee and tea are acceptable in small amounts, but the caffeine can cause you to lose fluid in higher doses.
Bookmark this blog and stay tuned for Part III – Sleep in our Fitness Foundation Series.
Other suggested reading: Fitness Foundation – Part I – Breathing, The Most Functional Exercise – Part I, Part II, and Part III.
