Staying Hydrated, it’s not only important in the Summer

Hydration - the process of providing an adequate amount of water to body tissues.
Staying hydrated is a topic we think of and hear more about in the warm months, but keeping ourselves properly hydrated is important all year long!  So, I decided to re-post a blog I wrote about hydration, why is important and some of the best ways to get and stay hydrated!  Enjoy!

Proper hydration is key for not only good health but good sports performance.

The Problem
I was personally moved to write this because of a story that a client shared with me today. He went golfing last Sunday (it was in the high 90’s that day) he said when he came home he was very thirsty. After drinking some juice he laid down and felt sick. His wife noticed how pail he was and got a doctor to come visit. It turned out that his blood pressure hit rock bottom and he was suffering from heat exhaustion!
During exercise it is common, in high temperatures, for the average person to lose between 2-4 lbs of sweat. Here is the interesting part. Studies show that even a 1% loss in body weight due to sweat impairs performance. That means in less than 30 minutes your athletic performance goes down!

The Solution
There are several ways to ensure proper hydration, according to the American College of Sports Medicine.
First, start with a large drink, about 16oz., 2 hours before going out to exercise. This gives your body plenty of time to regulate its fluid levels prior to exercising and helps delay or avoid the effects of dehydration during exercise.
Second, during exercise it is very important to drink before becoming thirsty and to drink at frequent intervals to replace fluid lost through sweating. It takes approximately eight fluid ounces of fluid to replace each pound of body weight lost. Third, studies show that people drink more if the drink tastes good. In other words, using a flavored drink decreases the likelihood of dehydrating.

Benefits of Staying Hydrated:
-Helps you feel better overall, being dehydrated can cause symptoms such as headaches, back pain, muscle weakness, fatigue and dizziness.
-Helps improves your ability to fight illnesses because water is part of lymph fluid, a part of your immune system.
-Helps improve body temperature regulation
-Helps keep your body lubricated: When you’re hydrated, your joints, spinal cord, eyes and brain are cushioned against shock by a layer of water, according to the University of Nebraska- Lincoln Extension website.
Helps aid in Digestion
-Great for your skin: Keeps it moist and supple and reduces your risk of developing dry skin.
-Helps Maintain Weight: helps you maintain a healthier weigh or even lose weight.  Drinking water may suppress or distract your appetite, if you experience a food craving.  Water also helps to flush out toxins in your body.
(Benefits courtesy of,
My Preferences
I personally have hydration preferences. I recommend to put a slice of lemon or lime in your water bottle. These fruits are high in vitamins and minerals that will hydrate you faster. And they flavor your water :-) I also use Propel, G2, and even Coconut water. Actually, Coconut water is becoming very popular in the field of fitness. Specifically, the Vita Coco brand brand is 100% coconut water and has twice the amount of potassium as a banana. It also has natural sugar which can give you a little boast. Try one, I have really enjoyed it!
Now you have the knowledge and motivation to stay hydrated!