Happy Hydration

it's more than water...

Electrolytes

While exercising in warm climates (which is what we do most of the year), we can lose anywhere from 3,500-7,000mg of sodium per day. Sweat is more than just water - it’s also sodium. If we don’t replace lost sodium and drink solely plain drinking water, we’re putting ourselves at risk for hyponatremia. Symptoms for hyponatremia include headaches, muscle cramps, and fatigue. This is why we like LMNT and offer it in our gym - because it covers our need for sodium, potassium and magnesium without added sugar or funky ingredients. This isn't a plug for purchase, I promise - my goal is to educate you on electrolyte needs so that you stay properly hydrated and feel good. In fact, to recreate your own version of LMNT at home, see these recipes. Each packet of LMNT contains 1000mg of sodium, 200mg of potassium, and 60mg of magnesium.

"Can't I just drink Gatorade?" you ask. Sure, but understand that a regular 12 oz. Gatorade Thirst Quencher contains 80 calories, 21 grams of added sugar, and only 160mg of sodium - along with artificial sweeteners (dextrose), artificial flavorings and food coloring. Even the Gatorade Zero option, while having 0 calories, still only contains 160mg of sodium and food coloring, of course.

Isn't salt (sodium) bad for you?

Most of us have heard - maybe even from a physician - that too much salt is bad for you and will elevate your blood pressure or cause hypertension. However, after doing lots of research, we believe hypertension is largely a result of a modern diet - high in processed foods (ice cream, cakes, cookies, chips, breads, etc.). A diet too restricted in sodium can be the real danger as well. To learn more, please read this article.

How much water should I drink everyday? 

This mostly depends on the person - your size, activity level, alcohol consumption, health, and metabolism are all contributors to how much water you need everyday. 

As a general baseline, we say ½ your body weight in fluid ounces of water. So, if you weigh 150 pounds, start with a goal of 75 ounces of water per day. If you exercise or are exposed to heat (you sweat more), increase your intake - and don’t forget electrolytes!

Helpful Hydration Tips

If you know you don’t drink enough water and would like to increase your intake, here are some helpful tools I recommend:

1. Start early. When you wake up, before you drink your coffee or anything else, go ahead and drink a nice tall glass of water. I take my vitamins with 20 oz. of water first thing in the morning and it starts my day off with a win. 
2. Drink your water through a straw (or not). This doesn’t work for everyone, but I find that I drink more when I use a straw. It’s certainly worth a try! 
3. Keep a dedicated water bottle/jug/container/cup. I alternate between two - an “at home” cup and a “travel” one. I try to always leave the house with a shaker bottle full of water. 
4. Habit stack it. Coupling your water intake with activities like your workout, dining in or out, and taking vitamins can help you hit your water goal and begin to make it feel more automatic. 
5. Slow down to sips before bedtime. You don’t want to be up all night with a full bladder.
6. Track it! This helps with consistency and accountability. 

I hope this helps give you some perspective and encourages you on your health journey.

The information in this article is not intended as medical advice, but for educational purposes - feel free to reference it when consulting with your physician and remember to advocate for your health.

It’s hot out there y’all - stay hydrated, with water! 

Happy Hydrating!

Coach Abrie

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