Your Fluid Intake

Your Fluid Intake Is Important… 
So How Much Liquid Should We Drink? & Why?


It is crucial that we, gym athletes, increase our drink intake when training. Not consuming enough liquids during workouts can reduces muscle growth, fat loss and can create health issues.


Whilst training correctly and hard, and eating well will enable the body to develop, we must not overlook the importance of fluid intake, and when we say fluid we are talking about water. 


At this point lets be clear that while adding orange or black current cordials to our water during training isn’t a punishable crime, it isn’t helpful.  Each time we add additives to our water we

a) increase the calories were taking, and

b) the body has to work harder to access the nutrients that are found in water.  


WATER & IT’S USE 
Our body contains nearly 70% water and is vital for our general well being and vital when exerting ourselves during exercise.
Many people who train in the gym will drink far less than is good for them, some drink only a mouthful or two during their entire session which puts added pressure on the body and the mind.

This is because water helps our bodies:
– maintain a normal temperature
– grease and cushion our joints
– coat and protect our spinal cord and other sensitive tissues
– pass wastes through urination, bowel movement and perspiration
– transport nutrients around the body, brain, heart, lungs, kidneys, nerves and muscles work properly.

OUR BODIES REQUIRE MORE WATER WHEN WE:
– Increase our bodies temperature
– Become more active, physically 


SO, HOW MUCH SHOULD WE DRINK?
Also, we lose at least 2.5 litres of water a day though  respiration, sweat and excretion. that is why we should make sure we fully hydrate our bodies when training.


Check out the information below, how does your water intake compare? are you hydrated enough?


– Drink 1/2 pint of water 20 to 30 minutes before you start exercising or during your warm-up. 
– Drink 1/2 pint of water every 10 to 20 minutes during exercise. 
– Drink 1/2 pint of water within  30 minutes of finishing training 


WHAT SHOULD I DRINK?
When we speak of liquid, we mean pure water, no sugary drinks and no isotonic or energy drinks. These contain many unnatural and harmful additives and often lots of sugar. 

And it’s important to remember that we lose valuable minerals such as sodium, potassium and magnesium during exercise, which protect our bodies against cramps, nausea and stiff muscles.

Also, water helps supply these minerals to the muscles through electrolytes, these are electrically charged minerals and compounds that help our body do much of its work. (Electrolytes: Read More) 


IM NOT THIRSTY, DO I STILL NEED TO DRINK?
We often rely on our feelings of thirst to prompt us to consume liquids, however, if when we train, we rely on our thirst indicators we are already late.
This is because our bodies become dehydrated before our thirst indicators kick in, hence we put added pressure on our vital organs and our brain function when we delay the intake of vital fluids.

This is why making sure we have a good hydration practice in our routine is important. For example: having enough chilled water in the fridge on hot days to drink before and after training, and carrying a full, good sized, water btl in our kit bag will all help the body function in a safe manner and perform to the best of its ability before, during and after each gym session.


THE BENIFITS 
So lets finish by considering the benefits of a well hydrated body:

HEALTHIER TEETH AND BONES
Fluoride in water provides strength to teeth and bones.

HEALTHIER SKIN
helps keep skin elasticity firmer skin correct Ph levels.

HEALTHIER JOINTS
Synovial fluid found in the joints, contains water; making sure we are hydrated helps to protect our joints

HEALTHIER MIND AND BODY
Nutrient absorption and various chemical reactions in the body and brain and memory function rely on water for hydration.

HEALTHIER DIGESTIVE SYSTEM
Water is very important in the digestive process, maintaining a healthy urinary tract and digestive system and metabolising food. 
Drinking sufficient amounts helps to reduce constipation.

This is important for all members of the gym family, especially those who have increased their food intake and supplements, and, have increased the amount of water lost through sweat, caused by increased exercise and a leaner body mass.


REDUCES FATIGUE
Although water does not provide energy in the same way carbohydrates do, water is vital in transferring energy from the carbs’ and fat’s we consume. If we become dehydrated we become lethargic and our strength and performance will suffer, during training and in some cases in our daily activities the day after.


HELPS IN WEIGHT LOSS
Did you know that water can suppress appetite naturally and increases the body’s ability to metabolise stored fat.
Hence, a decrease in water intake can cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.


HELPS BUILD MUSCLE
We need water to bring in nutrients to our bodies cells and take away waste. Water then helps form the structures of protein and glycogen in our bodies and also helps move and flex our muscles.


INCREASES MUSCLE TONE
With muscle mass consisting of water, dehydration can stop muscles from properly contracting, reducing muscle tone.
So, the more hydrated we are the more we improve the strength of muscle contractions and quicken muscle responsiveness.

Also, preventing dehydration will help prevent sagging skin, because water fills out the muscles, creating healthy, and resilient skin.
Water is of great benefit before training, whilst we train and after.