Drink like a fish (water, that is)

I know this may sound simplistic, but it is too important to not address.

According to the National Academy of Sports Medicine (Clark, Corn, & Lucett, 2008):

· Water makes up 60% of the adult human body by weight

· Fluid loss of just 2% of body weight decreases performance and adversely impacts circulatory functions

· Thirst alone is a poor indicator of how much water you need (active individuals & athletes consistently tend to be dehydrated).

· As we age, we lose our ability to detect thirst, so it’s important to drink even if you’re not thirsty

Drinking water helps your body in the following ways:

· Alleviates fluid retention

· Improves liver functions; increasing the % of fat used for energy

· Significantly decreases appetite

· Improves metabolic functions

· Improves body-temperature regulation

· Maintains blood volume

· Distributes nutrients throughout the body

· Encourages natural thirst to return

· Improves endocrine gland function

Impact of Dehydration:

· Decreases performance, blood pressure, sweat rate, blood volume, cardiac output, blood flow to the skin,

· Increases heart rate, core temperature, water retention, sodium retention, perceived exertion, use of muscle glycogen

On average, people should drink 96 oz (3 quarts) of water a day.

People should drink an additional 8 ounces for every 25 pounds carried above healthy/ideal body weight, and if you're active you most likely need even more.

I know, 96 oz seems like a lot. But if you break it down, that’s the same as:

· Three 32 oz bottles or

· Four 24 oz bottles

· Twelve 8 oz cups a day

How do I meet this goal of drinking 96 oz a day?

Consider using one larger (24 or 32 oz) water bottle a day. Each time you finish and refill it, mark it or write it down.

Perhaps you are concerned you’ll have to use the bathroom a lot from drinking so much. This is just another benefit to drinking so much! In addition to ridding your body of toxins, each time you get up and move you’re giving your body a nice needed stretch break. Besides, after a few weeks, the need to relieve yourself will diminish. Now go drink like a fish!

Clark MA, Corn RJ, Lucett SC, . NASM Essentials of Personal Fitness Training. 3rd Ed. Lippincott Williams & Wilkins. 2008.