Coach G’s Nutrition Corner: All aboard the HYDRATION Station!
We all know how important water is, without it we would shrivel up and die very quickly. Nearly 60% of your body weight is water. Once inside our body, water transports minerals and nutrients and removes wastes. It helps regulate temperature through perspiration and it lubricates our muscles and joints. Literally everything in our body has a relationship with water, bone is roughly 22%, adipose tissue 25%, muscle 75%, and blood 83%. What does this mean? If we are dehydrated, numerous bodily functions will be negatively impacted. Your environment and lifestyle will dictate your hydration needs. Hot and humid summer days will lead to higher amounts of perspiration and fluid loss. Higher altitudes and increased activity levels will also speed your bodies’ losses. A good rule to follow is a daily fluid intake of 3 liters/day (12 Cups). If you have great nutrition you can expect around 1 liter of water from Fruits/Veggies, so you should aim for 2 liters (8 Cups) of drinking water. Some people forget that your total daily hydration can come from both food and drink. So, what did we learn? Drink water to support lean muscle mass, drink water to support healthy and optimal metabolism for weight loss, drink water to support your high-level sport performance. Cheers to a nice glass of water!