From reducing body weight to regulating your blood suger and improving your focus, water plays a key role in helping to achieve any fitness goal.
Knowing how much fluid is right for you is uniquely personal. Water needs vary by body weight, surface area and metabolic rate and fluid deficits as low as 2-3% can impact both physical and mental function to some degree. Muscle fatigue and loss of coordination can occur once dehydration sets in.
To get a rough idea of how much water you may need per day try using a water calculator or tracking app.
To stay on track follow these tips:
- Maintain hydration consistently throughout the day. Don’t wait until you’re already thirsty or just starting to exercise before drinking. Instead set a hydration goal for the day (approximately 1/2-1 ounce per pound of body weight) and maintain an even drinking schedule throughout the day. Try drinking a full glass of water before each meal. Doing so can aid in digestion as well as help you to feel fuller from less food.
- Factor in your activity level. As you exercise you need to be aware of your body’s need for more water. Calculating the exact amount lost through sweating during physical activity is not the same for everyone and the replacement need won’t be the same. Try to replenish water in small amounts on a regular basis as you exercise.
- The right foods can also help you meet your goal. If you eat more fruits and vegetables or broth based meals your water needs will be less than someone who does not eat as many foods with a high water content. If you find yourself struggling to drink as much fluid as you should, incorporating more fruits and vegetables into your diet is an easy way to up your water intake and improve your overall health at the same time.
