With summer finally making a reappearance here in YYC and the sun shining bright, we have some advice for you … HYDRATE. HYDRATE. HYDRATE! We're talking all things water and the effects it has on both your everyday life and barre practice. Water = good, common knowledge right? Right … but exactly how much water should you be drinking? When should I be drinking water? How does water affect my workout? These are the type of questions that we will be tackling on the blog today.
So first off, we think that it's safe to say that water is really really really important. It is sort of the Jack-of-all-Trades when it comes to your health and well-being. Drinking plenty of fluids will help fuel your body, circulate nutrients, flush out toxins, make your skin glow, prevent headaches, affect your mood, aid weight loss and keep everything functioning the way that it is supposed to.
A general rule of thumb regarding just how much water you should drink typically goes as follows: you should be drinking your body weight (in lbs), divided by two (in oz). SO… if you weigh 140lbs you should be drinking 70oz of water daily. This can also vary, depending on your age, gender, height, activity levels, etc. However, it is not entirely clear-cut for our barre stars and exercise fiends, because the more active you are, the more water you require to stay hydrated. If you are wondering just how much water your body will require during its workout it's important to consider intensity levels of the activity and your sweat output. Camelbak has created a fantastic calculator to recommend how much water you should be taking in to maximize performance in your workout. Check it out here!
Next, we're going to talk about what is the best time to drink water to maximize its effectiveness. Studies often promote the benefits of drinking a glass of water as soon as you wake up – this is said to help activate your internal organs and flush out toxins before your first meal of the day. It is also important to drink water before and after meals to help with digestion and proper nutrient absorption. It's beneficial to have a glass of water before bed, this will help replenish any of the water that you lose during your slumber. And of course, don’t forget to stay hydrated during your daily workout! Remember that there is no right or wrong way to drink water … as long as you are getting enough of it!
We know that reaching your daily hydration requirements is much easier said than done, you are certainly not alone. So to help you out, we have compiled a few tips and tricks to help sneak a bit more water into your daily consumption. Here they are:
- Fruits and veggies are water-rich foods – increase your intake of these bad boys and you are well on your way to optimal hydration!
- Get creative with your water – try different fruit infusions to spice things up. You can add oranges, lemons, mint, watermelon, strawberries, cucumbers, ANYTHING!
- Keep a water bottle with you at. all. times! Make it a habit to carry your water with you. If it's within reaching distance, then you are far more likely to drink throughout the day.
- If you are tech savvy, there are actually water tracking apps that will hold you accountable to getting your daily servings. Some even have alarms that you can set, if you need the reminder.
- If you’re out for a night on the town, stick to a one-to-one rule when drinking alcohol. For every vodka cran, follow it up with a glass of water (you'll thank us in the morning). ;)
- Invest in a marked water bottle so that you can track exactly how much water you are taking in.
- Hot water with lemon is truly a girl’s best friend! Start your day off with a cup to kick start digestion, balance pH levels and hydrate the lymph system.
We hope you found these tips and tricks helpful. Get it in ya BBS!
Barre Body Studio – Calgary