We know water is important for good health and weight loss. Most of us, though, struggle with drinking enough water and the guidelines can be confusing. Here’s the why, what, and how that you need to know about water to make hitting your personal guidelines easier.

Why?

Image

There are many trendy diet plans out there, but all have one thing in common. Water.

Water makes up more than fifty percent of a person’s body weight (and according to Culligan your brain is 80% water!) and is vital for removing toxins from the body and moving nutrients to cells. While water may not cause weight loss, it is calorie free, and may help to fill you up before and during meals. Staying adequately hydrated also ensures that you’ll be able to make the most of each workout at FitClub, no matter what your fitness goals may be!

Drinking enough water allows you to maintain consistent hydration. Even minor dehydration decreases energy levels and may cause discomfort.   Even before you feel thirsty, your body may experience symptoms of dehydration, including fatigue, headaches, and lack of focus.

What?
The standard “8 glasses of water” guideline may not fit everyone. Lifestyle, temperature and humidity levels, and duration and intensity of exercise may increase your water needs above the standard recommendations.

The easiest way to calculate your basic water needs is to divide your body weight by half and that is the number of ounces of water you need each day. If you’re exercising, plan to add to that number. According to Mayo Clinic, for exercise lasting less than an hour, add an additional 1.5 to 2 cups of water. Particularly intense workouts lasting more than one hour may require a sports drink containing electrolytes.

How?
While water should be your primary source of hydration, water-dense fruits and vegetables can also be counted when you’re counting ounces. Tea and sugar free or unsweetened fruit juices also provide healthy sources of water. While there is water in coffee and other caffeinated beverages, caffeine actually impedes the delivery of water and nutrients to cells, so it shouldn’t be counted in your daily water intake tracking.

Carrying a reusable water bottle during your day makes keeping track of ounces easy. Throw in a slice of lemon, a slice of cucumber, or a sprig of mint if you need to add flavor. Keep track of the ounces you drink each day in a notepad or an app on your phone and aim to hit the recommendations specific for you.

Always have water available while you workout or take a group exercise class at FitClub, and refill as necessary at the water fountains. Be sure to take time for a water break if you experience any discomfort while exercising.

What helps you stay hydrated? Share your tips with your fellow FitClub members and stay hydrated!