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DRINK IT UP:AN EASY GUIDE ON THE IMPORTANCE OF PROPER HYDRATION

DRINK IT UP:AN EASY GUIDE ON THE IMPORTANCE OF PROPER HYDRATION

DID YOU DRINK ENOUGH WATER TODAY? 

I bet you’ve been asked this question a few times before 😉 

And maybe you have wondered…...how much should I drink in a day or why is it so important? 

Well….a general rule of thumb is to drink at least half your body weight in
ounces - so if you weigh 150lbs, you should be drinking 75oz of water a day!

However, that is just the baseline and does not include if you are physically active.

If you are physically active, then during a workout or your activity, you should consume between 8-10oz. of fluids, for every 15-20 minutes of exercise you do.

But, that still leaves us with the question, why is it so important?

Our bodies are made up of roughly 60% water, that is more than half our body weight, which means water must be a pretty big deal, RIGHT?

RIGHT!

Here are some of the key reasons:

  • Regulates body temperature
  • Lubricates joints
  • Assists in digestion
  • Hydrates your skin 
  • Helps aid in weight loss

But, what happens If you don’t get enough water? Well, Dehydration can occur. Which can then be followed by: 

  • Fatigue
  • Headaches
  • Muscle Cramps
  • Inflammation
  • Nausea

So, if you can become dehydrated, can you over hydrate? 

YES, in fact, you can.

Drinking too much water can lead to an imbalance in Electrolytes - minerals in your blood, tissues and body fluids that have an electric charge and work to balance your body's water levels, pH level, nutrients and cell waste. 

One of the most common electrolytes we know is: Sodium.

If you drink too much water and do not properly replenish with the right sources of sodium through either food or fluids, it can lead to: Hyponatremia - the opposite of what happens when you are dehydrated. It can still present some similar symptoms to dehydration, but instead of lacking in water, your sodium is abnormally low. 

Although society as a whole tends to get a good amount of sodium in their diets, Hyponatremia is a lot more common than you would think.

Some ways it can develop are by:

  • Not eating or drinking enough sodium throughout the day
  • Diuretics (a substance that flushes water out of your body)
  • Certain Medications 
  • People living with; Heart disease, Kidney failure or anything affecting the Liver and Brain

The daily value of sodium can range from anywhere from 1,400-2,300mg. This number can fluctuate just like your water intake, due to your level of physical activity or certain medical conditions. However, you typically will never need over 2,300mg of sodium in a day.

A good rule of thumb for your sodium intake while exercising, is that you lose about 500 milligrams of sodium per one pound of sweat lost during a workout. 

So, someone who worked out for a long period of time, such as a distance runner, or someone completing a high intensity workout, will more than likely need to up their sodium intake for the day, rather than the person who completed a 20 minute incline walk that day. 

Both workouts can be great for that individual's goals, but in comparison, more often than not, the incline walk will not require as much sodium replenishment. 

 

So, how do we find the perfect balance of sodium and H20?

We personally may never know what our PERFECT balance of water and sodium is. Levels change day to day, person to person, based on a variety of factors. (Unless you are getting lab tested everyday) 😉

Some factors are: A person’s workout, their diet, or even something as simple as the weather being warmer.

But, if you refer back to the two rules of thumb I gave you, you should be able to gauge approximately how much of each you should be having a day.

So, now that we have gone over everything, you might still be thinking;

 “But Ashley I hate drinking plain water and still don’t know what fluids will help me with this”  

No Problem! 

 

HERE ARE SOME GREAT AND DELICIOUS PRODUCTS I WOULD RECOMMEND:

  • BeNu BCAA’s w/Collagen & EAA’s - These two products will not only have you drinking more water throughout the day, but the BCAA’s with Collagen contain approximately 300mg of sodium in a scoop and the EAA’s contain approximately 230mg of sodium in a scoop. Overall, not only will they help with that sodium to water balance, but they will help you push through those hard workouts without getting dehydrated.
  • BeNu Super Greens - I know when we first think of Greens, it may not seem like the most delicious and exciting way to drink more water, but with BeNu Greens it is a complete game changer and they will have you waking up in the morning heading straight to the cabinet to get yourself a scoop. This one scoop alone will already start your day with approximately 10-12oz of water!
  • BeNu Super Reds - Just like our Greens, our Reds are the perfect way to drink water first thing in the morning. Plus, if you drink one scoop of greens with 10oz of water and then the Reds with 10oz. of water, then you’ll have already started your day with 20oz.

 

5 TIPS FOR STAYING HYDRATED:

  • Infused Water - Add your favorite fruit to your water to liven it up!
  • Water Bottle - Out of sight, out of mind...Right? If you don’t have a water bottle by you, you are probably not going to be reminded to drink more water. So keep a bottle on you, wherever you go.
  • Eat Your Water - Foods such as: Cucumbers, Celery, Cauliflower, Watermelon, Spinach, Strawberries, and Broccoli….are made up of 90-97% water. 
  • Set An Alarm - May seem silly to have to set alarms to drink water, but I will be the first to admit, when I get busy with work I tend to completely forget and by the end of the day I am parched. However, if I set an alarm for every hour, to drink at least 10oz. of water, I meet my daily intake with ease!
  • Make It A Habit - Obviously this is the hardest one and it is easier said than done, but it takes 21 days to make a habit stick. So start now! Challenge yourself to drink a glass of water before each big meal you have and in 21 days you shouldn’t even have to think twice about it. 

 

After reading all of this you must be pretty thirsty 😉 Go on and shoot over to our Website to check out some of those thirst quenching products I mentioned earlier! OH, and go get yourself a real glass of water.

 

As always, If you have ANY questions, please E-mail us by CLICKING HERE and we’ll be happy to answer any questions!

 


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