The adult human body consists of up to 60% water. Within your body, water is an indispensable part of many essential systems, including (but not limited to) digestion, nutrient distribution, body temperature modulation and the elimination of waste and toxins from your body's cells. So how do we get enough water throughout the day and those important times like during exercise and while detoxing?
Daily
Many people have heard that they should drink (8) 8oz glasses of water daily, but there have been many studies that have proven this to be incorrect. This old myth fails to take into account that people ingest a substantial amount of water within the food that they eat each day. Guidelines from The National Academy of Medicine suggest that total fluid intake, from both food and beverage, should be 11 cups for adult women and 15 cups for adult men. However, because the quantity of water within food can be difficult to track, a good rule of thumb is to drink half your body weight (in pounds) in fluid ounces each day. So, if your weight is 160 lbs, you would drink 80 oz of fluid each day.
During Exercise
Many things can affect your hydration needs, and exercise is chief among them. The type, duration and setting of the exercise are the key factors in determining what your body needs to maintain an appropriate hydration level. Here is a basic guideline to follow:
For exercise lasting up to one hour: Drink water—about 3–8 oz every 15–20 minutes. (A gulp is about 1–2 oz.)
For exercise lasting longer than one hour: Drink 3–8 oz water + carbs + electrolytes—basically, coconut water or a good sports drink—every 15–20 minutes.
While Detoxing
If you are joining us in our SQWARE MEALS 30-Day Detox, Reboot & Transformation or any other detox program, staying hydrated can be more important than usual. Your body will likely be processing a greater percentage of protein than it normally does and working to push out toxins during your detox. See below for some hydration tips:
- For additional detoxing power, squeeze fresh lemon juice into your water to taste. Lemon Juice will activate the water, making it much better to chelate (or latch onto) the toxins in your body. This method is especially effective for detoxing your liver which works all night, while you sleep, to gather and purge daily toxins. Lemon juice also makes water cells more bio-available.
- Drinking icy cold water helps your body burn calories since your body has to work to raise the temperature of the water.
- Dehydration is sometimes confused for hunger. Drinking a glass of water around 30 minutes before a meal will help your body identify how hungry it is, so you hydrate properly and don't overeat during your meal.
- Limit the stimulants that you drink. Drinking beverages with too much caffeine can have a diuretic effect in the body, leading to dehydration. If you are drinking caffeine to get an energy boost, then first just try clean, mineralized water.
Drink well,
Team swiig