Water: The Secret to Maximising Your Results

 Hydrate to be Great!

article-0-0A4E87FC000005DC-364_472x626Water is your life’s blood! We appreciate this fact however we often underestimate how much water we need to drink every day to perform at our best. Water helps eliminate toxins and poisons through the lymphatic system (the body’s cleanup department) and the blood stream which consists of 90% water. Your organs and tissues are a further 70-90% water and bones contain 20%. Crunch those numbers in your brain and you soon realise that staying adequately hydrated is not only important for quality of life, but even more significant when trying to exceed your physical limits and transform you body at the gym.

So here are 5 Hydration tips that will help you to achieve peak performance and avoid progress killing muscle cramps:

1). Drink regularly throughout the day! Don’t wait until you are thirsty. This is a sign that you are starting to become dehydrated.

2). Have a fluid plan to replace all sweat losses. Do this by weighing yourself before you start your workout and immediately after you finish. Compare the difference and drink that in mL of water (e.g. 500 grams difference is half a litre of water you need to replace it with, minimum).

3). You need to account for ongoing sweat and urinary losses of fluid which occurs after intense exercise as well. You need to drink 150% of any fluid difference (as I referred to earlier) in the next 4-6 hours following exercise.

4). Hydration is enhanced when beverages are cool as your body is able to absorb cold water easier and quicker.dwayne

5). Begin each and every session at the gym in a state of fluid balance. Be well hydrated in the hour before exercise, don’t fool yourself into trying to catch up in the last 15 minutes. This will only increase your chances of muscle cramping.

On the flip side, there are dangers of water loading. Water loading or over hydrating can cause a metabolic condition called Hyponatremia. This occurs when there is not enough sodium (salt) in the body’s fluids outside of the cells. This can occur when excess water intake dilutes the sodium in your bloodstream.  In its extremes it can cause headaches, nausea, vomiting and in severe cases, seizures.

Stick to base of 4L of quality filtered water per day, map it out over the hours your awake and plan to be in fluid balance prior to exercise. Remember to always rehydrate after your session and you will see instant changes into your recovery times, mental clarity and your body’s ability to detoxify itself. Don’t be overwhelmed by 4L guys break it down throughout the day.. around your workout you’ll drink close to 1.5-2L anyways so just make sure to continually sip on water during the coarse of your day.

Go hard guys! Have a drink of filtered H2O on me!

Coach Harley

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