Why Athletes Need to Stay Hydrated Every Day
Hydration is the fastest way to make or break your athletic goals. Every day I work with athletes who show up to the weight room with a water bottle and are 100% ready to go, BUT the 8 hours prior to the weight room followed by hours and hours before bed are filled with a cycle of dehydration. No one, athlete or non-athlete, should be walking around all day without a water bottle. You are not going to get up and fill your glass, I mean let's be real, you are too lazy to carry a water bottle do you really think you will get up and walk into another room? If you want to CRUSH your goals just keep reading:
Water makes up about 60% of our body weight. All of our cells, tissues, and organs rely on water to function properly. That's why staying adequately hydrated is tremendously important for your health. Here's what can happen if you don't drink enough fluids:
- Dehydration - Even mild dehydration of 1-2% of body weight causes fatigue, headaches, dry mouth, dizziness and impaired cognitive performance.
- Constipation - Without enough fluid, stools harden making elimination difficult and uncomfortable. Chronic dehydration contributes to constipation.
- Impaired kidney function - The kidneys require sufficient water intake to filter waste from the bloodstream. Dehydration places strain on the kidneys.
- Poor athletic performance - Just a 2% water loss can negatively impact energy levels, motivation, muscle contractions, and mental focus during exercise.
- Increased risk of kidney stones - Producing too little urine allows mineral deposits to crystallize into painful kidney stones. Staying hydrated helps prevent them.
- Higher cancer risk - Some studies correlate not drinking enough fluids with increased risk of certain cancers like bladder and colorectal.
So how much fluid should you aim to drink daily? The recommended intake is about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. About 20% actually comes from food moisture. Let your thirst guide you, and up your water intake if urine looks dark or you feel thirsty. Staying properly hydrated provides huge benefits for nearly every aspect of health!
Set a reminder in your phone before you leave the house that simple says: WATER
Suggested Bottle: Grap this one but DOUBLE it (fill twice) if needed!