How To Hydrate Well
By Lydia Wallie, Nutrition Director
Since hydration is so critical for our livelihood, what are some of the best ways to hydrate well?
The first step in hydrating well is to consume the right amount of water. A general rule of thumb is to divide your weight by 2 and drink that amount in ounces. For example: If you weigh 200 pounds, your ideal water consumption will be around 100 ounces per day.
There are additional factors to consider. If you’re working out, or the temperatures are hot outside, you will need to increase your water intake. Additionally, certain beverages are dehydrating rather than hydrating, so extra hydration is needed.
What are the main dehydrating beverages?
These are diuretic beverages including coffee, caffeinated teas, some herbal teas such as peppermint, soda, alcoholic beverages, and packaged fruit juices. If you drink an 8‐ounce diuretic beverage, add 12‐16 ounces of water to your daily intake to re-hydrate.
Water isn’t enough
Water alone is not enough to hydrate. It’s extremely important to consume electrolytes with your water for cells to properly absorb and utilize the water. A good form of electrolytes will be free of refined sugars and other unnecessary additives. Check out the Superieur electrolyte option at CrossFit 925 for a great electrolyte source which includes pink Himalayan sea salt as one of the main ingredients. Unrefined salt, unlike regular salt, is a great source of minerals that support hydration and other important functions in the body. Another great electrolyte option is to add one quarter teaspoon of Himalayan salt per quart of water (1).
When to hydrate
Upon waking, we are already dehydrated from respiration all through the night (especially if you’re a mouth breather!). Before starting your day, drink a generous amount of water and electrolytes to re-hydrate before consuming any dehydrating beverages like coffee.
Drink intermittently throughout the day, and especially before, during, and after exercise for optimal muscle strength, power, and recovery (2).
Next steps
Begin tracking how much water you consume throughout the day and determine your daily goal based on your current body weight and lifestyle. Slowly increase your daily consumption until you’ve reached your goal.
Source List:
(1) Book: Your Body's Many Cries for Water