I have lost count of how many friends and clients have asked me about tight/achy muscles, decreased mobility/ flexibility and injury recurrence as a result of these things.
Most of these people are active, stretch, foam-roll and have healthy diets. So what is missing??
Decreased flexibility & mobility
Chest and Abdominal Pain
These are only a few symptoms that are a result of your body being DEPRIVED of the essential nutrient; water.
The body is made up of 60-80% water; dependant on the study you look at, it is used for numerous functions of the body, I may be as bold as to say it plays an essential part in ALL body functions. Moistens tissues, protects the body’s organs and tissues, regulates body temperature, lubricates joints, lessens the work on the kidneys, prevents constipation, helps dissolve minerals for use in the body, carries nutrients and oxygen to the cells.
BUT, I DRINK LOTS OF WATER!
BUT, I PEE SO MUCH!
BUT, I DRINK JUICES AND OTHER FLAVOURED DRINKS!
But but but, the average person (key word being AVERAGE) needs 2 litres a day/ 8.5 cups.
The reason I say average is, this is based on someone in the perfect atmosphere, with a sedentary lifestyle, who is most likely eating reasonably healthy foods. So, let’s do the math.
AVERAGE 2 LITRES/8.5 CUPS A DAY
The daily dose being 1500 mg/ 0.75 teaspoons. If you had a easter dinner this weekend (Happy Easter), you probably had ham which contains 1,203 mg in 100 g. You are almost to your limit with that alone.
Going over your daily recommended amount when it comes to salt, causes water retention in the body. Sounds like a good thing right??? WRONG!
Yes, it is in the body, but it is not able to be used for the body’s functions. This commonly results in swelling in the limbs and higher blood pressure.
Water is used in the body during exercise to regulate body temperature, muscle contraction, muscle recovery, to name a few.
Typically it is suggested to drink 2 cups 2-3 hours before your workout, 1 cup during and 1 cup every 10-20 minutes post-workout as well as 1 cup 30 minutes post-workout
Running total? 8.5 daily + 2 cups for over shooting your salt intake + ~4.5 for your workout = 15 cups
+ COFFEE/TEA (caffeinated) /LIQUOR
I group these guys together because for one reason or another they are all diuretics. Definition please!
Diuretic: Blocks receptors in the kidneys which prevents water to be absorbed into the body and results in it being released from the body through urination.
+ JUICE/FLAVOURED DRINKS/GATORADE/SPORT DRINKS etc.
Yes, you can argue that these drinks have minerals and nutrients that are essential to your body as well, this is true. BUT, they also have sugar which causes the body to need more water as well. If you are going over your daily recommended amount of this nutrient too (25 g /6 teaspoons), your body will be utilizing the water you have consumed to get the excess sugar out of the body. Therefore, needing more water to bring your levels back up.
[1 cup of Grape juice contains 36 g of sugar]
DAILY RECOMMENDED: 8.5 CUPS
ADD FOR SALT: ~2 CUPS
ADD FOR EXERCISE: ~4.5 CUPS
ADD FOR COFFEE/TEA/LIQUOR (1 CUP): ~1.5 CUPS
ADD JUICE (1 CUP): ~1 CUP
= ~17.5 CUPS / 4 litres
Important Note!!! Anything over 27 litres of water a day cannot be secreted by the body in a day by the kidneys.
Also, please notice that these are to be taken in throughout the day and throughout your workout. We are not able to drink 2-4 litres of water at one time and be golden for the rest of your day. The body will not save it to utilize when needed later in the day (unfortunately).