Try It Out Tuesday #8 - Drink your water!
Do you know that water is one of the key ingredients for getting lean-looking toned muscles? It helps the muscles move more efficiently, carries cramp-killing electrolytes, leaves your joints more lubricated, and helps you recover faster.
Many of us don't drink enough water, and some of us who believe we do, might not actually be drinking enough. Therefore, we're asking you to focus on drinking the right amount each day.
The actual amount of daily water intake in ml = 45 ml x your bodyweight in kilograms. Plus, for every hour you workout, you should drink an additional 500 ml. If you're into endurance training, then you need at least one liter for every hour (plus some extra electrolytes). And as many of us already know, if you're thirsty, it means you're already dehydrated.
Here are a six hints to help you stay hydrated:
- Be consisitent. Regular intervals are best, but if you find yourself forgetting to drink water, try setting an alarm that will remind you.
- Do it first thing. Drinking water when you wake up is a great way to elevate your metabolism (research says 24% for up to 90 minutes) and get a jump start on hydrating. Think about it...you've been sleeping, so you're body is definitely dehydrated.
- The right kind of drinks matter. Pure water should fill the bulk of your consumption, or healthy water-based, caffeine free beverages such as herbal tea. Diet drinks, coffee, and other caffeinated beverages actually have a dehydrating effect on the body.
- Drink before you're thirsty when training. A good guideline is to drink approximately two cups of water 2-3 hours before exercise and 1-2 cups of water immediately before training.
- Drink during workouts. Strive for one cup of water for every 15 minutes of exercise.
- Rehydrate after training. Make an effort to drink 2-3 cups of water within two hours. Remember, this will help facilitate recovery and prevent muscle soreness.
So drink up and enjoy!