Almost everyone can attest to not drinking enough water at various times of the day. I’ve seen people walk around with gallon water jugs however, even these are still nearly full at the end of the day. Whether you attempt to drink 8 cups of water or carry a jug around, you likely aren’t drinking enough water throughout the day and it’s affecting your body’s ability to function.
It sounds like a simple question to answer however, there have been multiple studies that have tried to determine how much water we require but no specific amount was established. It comes down to three important factors:
These determine whether or not you need more or less water. If you are someone who suffers from diabetes, it is recommended that you increase your fluid intake whereas for someone with cardiac issues we want to maintain a specific fluid level to not tax the heart. If you live in Arizona, you’re likely going to need more water than someone who lives in Iceland. Activity level also plays a large role because when we exercise, we sweat to cool down the body. So this is all great information, but how much water should I be drinking on a daily basis?? The following is what the Mayo Clinic recommends on a daily basis for the average person:
Now let’s look at the fluid needed for exercise. It is recommended that you drink 16oz of fluid 2 hours before exercise. While you’re exercising, drinking 6-8oz every 15 minutes during strenuous activity in a hot environment will reduce the risk of developing severe dehydration. It isn’t recommended to drink more than this amount during exercise because your body won’t be able to process it, resulting in it going straight to your bladder. Once you finish your workout, for every 1lb of body weight lost to dehydration you need to drink 17oz of water. Below are important benefits of drinking the recommended fluid intake:
Do I have to drink water? Will my morning coffee or soda at lunch suffice? Unfortunately, the answer is no, because a lot of the “typical” beverages we drink actually promote fluid loss. These diuretics cause the body to expel water and salt leading to dehydration. The best advice I can provide is for every cup of coffee or tea, drink a cup of water afterwards! Water represents 45-70% of an individual's weight so it’s crucial that we maintain this ratio to be able to function at our highest level! Whether you’re a weekend warrior or a daily exerciser, you need to be aware of and track your fluid intake so you can reduce injuries and unlock your full potential! - Dr. Colten Sullivan Bull City Physical Therapy References:
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COVID-19 has placed some interesting restrictions on our daily lives and you may have found yourself wearing the same pajamas for the 3rd day in a row. Don’t worry - we’re not judging! It’s times like these where we might be really motivated to workout and focus on our bodies in the initial phases, but as time goes on we find that our motivation is gone. I’ve outlined some key steps that you should take to maintain motivation so that you can achieve your goals!
1. Pace Yourself When we first start exercising, we can clearly visualize completing our goal. This is the exact thing you need, however, you need to be cautious about burnout. If someone were to start running 5 miles a day after never walking more than 10 min at a time, I would recommend they start by jogging 10 minutes at first instead. Pacing yourself allows your body to adjust and it provides us with the satisfaction of completing the mini goals we set along the way. Rome wasn’t completed in a day and most of your goals won’t be either. 2. Find Joy in the Little Changes “Comparison is the thief of joy” - Danny Matta. I heard this quote and it hit me like a sack of potatoes. At that time in my life, I was focused on what everyone else was doing and not cherishing the small victories I was making along the way. You don’t know someone else's situation so don’t compare yourself to what they’re accomplishing. Focus on the small victories along the way towards your goal. These small moments will create an even sweeter satisfaction when you accomplish the big goal! 3. Have an Outlet Everyone - I repeat - everyone needs an outlet from what they’re primarily focused on. You need to be able to find joy in other things to reduce losing motivation on the task at hand. Mix up your activity and give yourself a break from the same routine so that you can keep yourself focused! 4. Find an Accountability Partner Crossfit, Burn Boot Camp, F3, Orange Theory - what do they all have in common? They create an accountability group where members hold each other accountable for their actions. When you’re working towards a goal, find someone who has similar interests and ask them to keep you accountable. If you can’t think of anyone, use us! Your goals are our goals and nothing makes us happier at Bull City PT than when our patients achieve success. Our Bull City 360 program is the perfect accountability program that allows your physical therapist to safely progress you towards your goals! - Dr. Colten Sullivan Bull City Physical Therapy |