Hydration is a very important part of a nutrition plan. While not as important as eating sufficient (not excessive) calories, macronutrients, and micronutrients, after those basics are covered I have found it to be the next most important item.
In my experience, hydration has a significant bearing on how we feel and our energy levels. Obviously our bodies are intelligent and will send a thirst signal when we are low on fluids, but our performance (exercise performance AND/OR daily life performance) will suffer long before then. Read this to see all of the science behind this phenomenon.
For everyday people, the biggest challenge is knowing how much water we drink without going to obsessive means. I have found, and most of the fitness community agrees, that we should aim for about 1mL of water for every calorie consumed. So, a 2000 calorie diet = 2 liters of water. 3500 calorie diet = 3.5 liters of water.
Now…you could be one of those interesting people at the gym carrying a gallon of water, but for most people, these tips should help you ensure you are getting the benefits of proper hydration with minimal inconvenience.
1) Know how Much Water the Cups and Bottles you drink out of Hold.
I have a BIG 1500mL bottle that I fill and drink every day at work. The bottle has clearly labeled mL lines. This way, I know that at the end of the day, if the bottle is empty, I have drunk 1.5L of my estimated 3L each day.
Later on, when I get home, I know how much water each of my cups holds. Most household cups will range from 250-750 mL.
2) Whenever you Eat, Drink Water!
The other part of staying hydrated easily will come from drinking water every time you eat. Not only will this help with your hydration, but it will temper your desire to drink (probably) unnecessary calories. When you drink water with each meal, you get the satisfaction of hydration coupled with better digestions. High water content meals and foods are the easiest on our digestive systems and allow us to digest quickly and efficiently.
3) Aim for Clear Urine.
A good rule of thumb to test your hydration level will be to look and see if your urine stream (if you’re a man) is clear. If you are a woman I would check for a light yellow to clear toilet bowl after urinating. If you are drinking 1mL per calorie, you should be A-ok. Whenever I use the restroom and my urine stream is not clear I immediately grab my water bottle (which…surprise surprise will be more full than usual) and drink 300-500 mL.
Following these three easy tips to stay hydrated should have you feeling the benefits of a properly hydrated body in no time. Until next time…