Water is the MOST important FREE health significantly underrated performance enhancer yet most people walk around dehydrated.
According to the USDA, over half the US adults fail to consume their recommended minimum of 6-8 glasses of water each day.
I shared simple hydration tips on Fox17 Nashville. Click to watch the video here!
Failing to consume enough water can also increase your risk of heart failure. It is important to stay hydrated for basic philological functions supporting blood circulation, lubricating joints and tissues, digestion, metabolism, and muscle contraction to name a few.
Many people need more than 6-8 glasses of water due to higher body weight, activity, sweat rate, and also supporting a healthy metabolism. We recommend our clients and athletes consume a minimum of 80-100 oz of water per day. We advise checking urine color to help guide you in your water intake. If you struggle to drink enough water you have come to the right place! Our tips will help you increase your water with ease!
Symptoms of dehydration:
🚽Your urine helps determine your hydration status. 𝐃𝐫𝐢𝐧𝐤 10-20 𝐨𝐳 𝐮𝐩𝐨𝐧 𝐰𝐚𝐤𝐢𝐧𝐠
💦Most athletes need between 90-120 oz. of fluid per day in addition to sufficient minerals lost through sweat
❌Intense training + under fueling = ⬆️risk of injury, depression, poor performance & muscle loss
❌1-2% loss of BW can result in dehydration post-training = severe health consequences
Follow Wendi on Twitter for more graphics and tips! Check out how fruit slices can help you stay hydrated HERE!
7 HYDRATION TIPS YOU CAN APPLY NOW!
1. Wake up and drink water by placing a glass of water or a water bottle by your bed. This strategy will enable you to have zero barriers to getting your hydration started for the day! Focus on consuming 10-16 oz upon waking. Especially if you are an athlete or working outdoors.
Stay hydrated out there and don’t forget to follow us on social media for more tips!
Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi Irlbeck is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with college and high school sports programs offering custom nutrition presentations, education, and 1/1/group nutrition coaching. Wendi is a former cross-country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. We provide onsite and virtual services nationwide!
You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information. Service