Fueling FHIT Series: Sip Smart, Sweat Strong

It may feel like everywhere you turn there are reminders for meeting protein goals, counting your steps, working on sleep hygiene, and HYDRATING! While drinking water may come easy for many, the reality is that 1 in 4 Americans are chronically dehydrated. I admit that I too am challenged by drinking water throughout the day despite knowing the benefits of adequate hydration. I have tried all the things including using apps to track daily fluid intake. While this may be helpful, from my experience eventually people tire of keeping up with tracking food, fluids, and activity along with a personal calendar. I take more of a practical and personal approach with nutrition and wellness so that people do not feel like they are failing on their health journey. The goals are real, but not always attainable for everyone, every day and that is OK. 

The human body is composed of approximately 60-65% water. For this reason, it is a vital part of so many bodily functions – especially for folks that love a HIIT workout! This includes digestion and excreting wastes, metabolism, temperature regulation, circulation, and brain function. The current recommendation for adequate hydration in healthy individuals is 3-4 liters for men and 2-3 liters for women. These allowances vary based on age, body size, and activity level. Dehydration is detected by symptoms that include reduced urination, dark urine, headaches, and dry mouth. Be your own detective and if you are experiencing these symptoms, it’s time to up your water game. Here are some quick tips to level up your hydration game:

• Smooth Move: The benefits of following a high fiber diet that includes whole grains, fruits, vegetables, legumes, beans, and seeds like flax are desirable which makes it synonymous with a heart healthy diet. It has been linked to lowering cholesterol and the risk of heart disease. It can also aid digestion, improve gut health, and prevent or alleviate constipation. High fiber foods draw water into the GI track and can exacerbate dehydration and constipation if fluid intake is suboptimal. Besides adequate water intake, choose the high fiber options that also contain water like cucumbers, celery, cabbage, romaine lettuce, and melons.
• Caffeine Buzz: A vast majority of people find great joy in a morning Cup of Joe. Caffeine is a diuretic but only contributes to dehydration if consumed in excess of 250-300mg (2-3 cups of coffee). I think energy drinks consumed during a workout can be counterproductive, since products like Celsius and Bang contain 300mg of caffeine. They may boost energy and performance – but they distract from hydration.
• Pump It Up: Creatine is on the list of favored supplements because it can increase strength and muscle mass and improve recovery. Another plus is improved performance during HIIT training. It may even have some neurological benefits and supports cognitive tasks, which has made it popular amongst the perimenopause and menopause community who are often plagued by foggy brain. It is important to know that Creatine draws water into muscle cells which results in muscle growth, but that means it relies on adequate hydration to produce the outcomes noted above.
• Enjoy a Little Sparkle: Sparkling water absolutely does count towards hydration! It can cause gas and bloating, which results in distension of the belly, so it is not suggested to rely solely on these beverages to hydrate. Also be mindful of products made with artificial sweeteners and choose sparkling water and not club soda which contains salt.
• Balancing Act: Remember to space out your water intake throughout the day and do not just rely on thirst cues. Drinking at regular intervals allows the kidneys to function and excrete fluids properly and assist with electrolyte balance. Exercise can dehydrate the body and dehydration prior to exercise can inhibit performance and cause muscle cramping, fatigue, and lightheadedness. Supplements like LMNT have become common amongst fitness fanatics since it provides electrolytes (sodium, potassium, and magnesium) which allows you to retain fluids and avoid dehydration. This product and similar ones should be avoided if you are salt sensitive or have been diagnosed with high blood pressure.