NoExcusesGym

Water is our essence, our very lifeblood, the most important nutrient in our body.
Water makes up about 70% of your body. Thus, it’s clear that water has an important role in maintaining a healthy lifestyle.

Most people don’t realize the importance of maintaining good hydration. Recent surveys show that Americans may be drinking themselves to dehydration. Instead of drinking water, a substance that the body needs, most people drink alcoholic and caffeinated beverages which can actually dehydrate the body more.
One of the best things you can do for yourself and your family’s health is also one of the easiest - drink more water. Drinking the right amount of water will help you to have more energy, control your weight, and perform better.
There are 3 important reasons why H2O contributes to healthier living.
These are:
- Drinking water can help you control your weight by alleviating water retention and spurring your metabolism.
- Maintaining your hydration by drinking plenty of water helps your performance. Not only you can exercise longer, you are also more alert mentally when your body has its full complement of water.
- Drinking enough water also helps you fight fatigue by keeping your body in its best shape.
We live in the desert, so proper hydration is very important. It is essential to be aware of your water intake especially when you engage in some outside physical activities. Heat illness is one of the most preventable sports injuries. Adequate fluid intake both on and off the field helps keep energy levels high by regulating body temperature, preventing heat exhaustion, and transportation nutrients and energy to the muscle tissue.
FLUID GUIDELINES
Proper hydration is the best safeguard against heat illness. Remember the before, during, and after activity fluid guidelines.
- OVERALL FLUID NEEDS: Athletes should drink at least 10-12 glasses (80-96oz) of fluids per day to meet daily fluid needs. Athletes may need over 20 glasses of fluid each day during vigorous training in warm environments.
- BEFORE ACTIVITY: Athletes should drink fluids throughout the day as thirst is not a good indication of hydration level. As part of the pre-game meal, players should consume 2-3 glasses of fluids (i.e. sports beverages, water, fruit juices, skim milk, vegetable juices). From the pre-game mealtime up until 1/2 hour prior to practice/game time, athletes can consume up to 2 glasses (16oz) of fluids every two hours to ensure adequate hydration in preparing for training in the heat.
- DURING ACTIVITY: Sports drinks, such as Gatorade, Propel, are the best fluid replacement beverages because they are absorbed quickly and deliver energy to the muscles. Athletes should drink at least 5-10 oz of fluid every 15 minutes and especially at breaks or time-outs.
- AFTER ACTIVITY: Immediately after training or competition is the key time to replace fluids! New research indicates that for every pound of body weight loss, an athlete should drink at least 20-24oz of hydrating fluid after practice or game to optimize rehydration. Sports beverages are an excellent choice.
Warning Signs of Dehydration
Acute Signs: nausea, poor concentration, light-headedness, irritability, unusual fatigue
Chronic Signs: loss of appetite, dark yellow urine, little or no urination and frequent muscle cramps.

(by Marcela Vanharova)