Water: How Much And When Do You Need It? O.K.  You ‘ve grabbed everything… or have you?

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You throw everything into your bag and head out the door…but have you forgotten something important; something that might derail your training if you forget it?  Of course we are talking about water. Perhaps the most often underrated gift of nature to man, water is necessary not only in our daily lives but also during training. Below you will find some of the reasons why you need to add water to your daily routine as well as some clear signs that your body needs it.

Water can suppress appetite

Research has shown that proper hydration is very effective in weight reduction and overall health improvement.  Many people have neglected water intake to the point where they confuse thirst for hunger. Most of us can probably relate to that phenomenon; how many times have you opened the refrigerator looking for something to eat when in truth you only needed something to drink?

TIP:  When you feel hungry have a glass of water first to confirm your hunger.  If after a minute you are still hungry, go for it.  If not, keep drinking!

Water can contribute to increased energy throughout the day and help you concentrate

As a rule, dehydration leads to decreased energy and a loss of appetite for exercise.  Don’t let that happen to you.

Have you ever noticed your mind wandering while you were sitting trying to do some work? Or on Social Media when the “ping” just about knocks you off your seat and back to reality? Well, water is what you need. Research from British Universities have shown that students that brought water to class during exams, had an overall 5% higher grade average and showed a higher level of concentration  than their class mates.

TIP: With one bottle of water in your bag you will be able to keep high energy levels no matter what you are doing, at training or at work!

Water is a must for training

Good hydration is always important but if you are doing intensive endurance training your need for hydration increases dramatically.  Conditions especially when warm can lead to water loss of up to 1.5 liters an hour.  This has significant results when training especially when training at 75-80% of your potential.

TIP: Remember that expensive water bottle you have for training?  It’s time to dust it off and put it to good use!

How do you know you need water?

• Urine color should be almost clear with a hint of yellow anything darker needs water
• Cramping during training. Dehydration can pay a role in muscle cramping.
• Intense sweating. Intense sweating needs intense water replacement.

So, cheers everybody, drink up!