It’s Not Eight and 8 Anymore—New Guidelines for Staying Hydrated
While there’s much emphasis on pre- and post-workout nutrition, the most potent source of energy lies right at your fingertips—water. Staying hydrated stands as a cornerstone for maximising performance during your full-body workout and sustaining energy levels throughout the day. Surprisingly, many adults fall short on their daily water intake, highlighting the critical importance of proper hydration in maintaining overall health.
Historically, the recommendation for hydration was often framed as drinking eight 8-ounce glasses of water per day. However, current guidance recognizes that hydration needs vary from person to person and aren’t universally uniform.
What are the health benefits of water?
With the human body comprising about 60 percent water, experiencing symptoms of dehydration signals that your body may not be receiving the necessary hydration to function optimally. Water plays numerous vital roles in the body, including:
1. Maximising performance during your full-body workout.
2. Regulating body temperature to maintain a normal range.
3. Supporting cognitive function to keep your memory sharp.
4. Preventing constipation by aiding in digestion.
5. Assisting in the elimination of waste through urine and sweat.
6. Nourishing and moisturising the skin for healthy complexion.
7. Protecting body tissues and lubricating joints for smooth movement.
8. Boosting metabolism and promoting satiety, which aids in weight loss efforts.
What are the symptoms of dehydration?
Even a slight loss of one to two percent of your body’s water can lead to dehydration, impacting your energy levels and hindering your performance during a full-body workout at Curves. Recognizing the signs of dehydration is crucial, including:
1. Thirst and dry mouth
2. Dizziness, lightheadedness, weakness
3. Nausea, diarrhoea, or vomiting
4. Lethargy, tiredness, fatigue
5. Increased body temperature, pulse, and breathing rate
6. Muscle cramps
7. Dark urine colour
Staying vigilant for these symptoms can help you address dehydration promptly and ensure you’re adequately hydrated to tackle your workout effectively.
How much water should you drink a day?
Now that you understand the significance of staying hydrated and can identify signs of dehydration, you may be wondering how to maintain proper hydration levels. The amount of water you need each day varies based on factors such as your overall health, activity level, age, sex, and environmental conditions like climate and weather. As a general guideline, aim to consume approximately 1 ounce of water per pound of body weight. However, adjustments may be necessary, particularly during periods of increased activity or in hot weather.
Here are specific recommendations for staying hydrated:
– Women aged 19 and older: 72 ounces or 9 cups per day
– Men aged 19 and older: 104 ounces or 13 cups per day
– Pregnant women: 80 ounces or 10 cups per day
– Breastfeeding women: 104 ounces or 13 cups per day
It’s important to drink even more water if you reside in a hot, dry climate or at high altitudes above 8,200 feet. If you regularly engage in a workout regimen like the Curves Circuit, aim to consume 17 to 20 ounces of water two to three hours before exercising, and an additional 8 ounces immediately before your workout. Moreover, increase your water intake when experiencing a fever, vomiting, or diarrhoea, as these conditions can lead to fluid and electrolyte loss.
To ensure optimal hydration and performance during your full-body workout and throughout the day, consider the following tips:
To maintain hydration and optimise performance during your full-body workout, as well as throughout your daily routine, consider implementing these hydration tips:
1. Start your day by drinking one to two glasses of water immediately upon waking.
2. Invest in a refillable water bottle and carry it with you wherever you go, ensuring easy access to hydration.
3. Keep a glass of water by your bedside at night and another on your desk during the day for convenient hydration opportunities.
4. Opt for a glass of water instead of reaching for a cup of coffee or soda to quench your thirst.
5. Instead of waiting until you feel thirsty, proactively prevent dehydration by sipping on small amounts of water consistently throughout the day.
By incorporating these habits into your daily routine, you can effectively maintain hydration levels, support your full-body workout performance, sustain high energy levels, and enhance overall health and well-being.
