H2O Analysis: the ins and outs of water consumption

By: Matt Nicholson & Megan Lambert

glass-of-water

Water makes up 45-70% of your body weight, according to Joan’s Salge Blake’s book, “Nutrition and You,” (2nd ed.).

Everyone talks about the importance of hydration, but how do you know if you should be consuming more?

Chris Kresser, a renowned natural health and nutrition professional says in his article entitled, “Hydration 101: How Much Water Do You Really Need,”

“There is no universal requirement for water intake, and your needs will vary widely based on age, gender, body size, health status, and physical activity levels.”

If the requirements vary, then what are his recommendations? He suggests utilizing your body’s thirst mechanism as an indicator for the amount of water to drink, instead of a specific amount.

In addition to the thirst mechanism, it is a good idea to monitor the amount of fluid you drink after exercise. One guideline according to Blake, is to replace each pound (lb) of weight lost during a workout with one pint (0.5L) of water.

Additionally, our Indy Core coaches recommend that you drink 8-10 ounces of water 20-30 minutes prior to an athletic practice, competition, or workout session.

What does drinking enough water do for your body?

  1. Increases energy levels
  2. Reduces fatigue
  3. Improves memory
  4. Enhances cognitive function
  5. Promotes quicker post-exercise recovery
  6. Improves joint lubrication
  7. Supports your body’s immune system
  8. Prevents overeating
  9. Promotes satiety
  10. Improves blood flow