What's up y'all? One of my most popular topics has been HYDRATION. My original article has improved quality of life for many of my readers. I've had multiple people come up to me out of nowhere and tell me how much my article has helped them see the light when it comes to drinking water. The info was very basic, yet very effective. I'm posting this "remix" for my new fans, as well as a refresher for those that've already read it. I've also added some new info to this version.
Disclaimer to all inside-the-box thinkers: These tips will only work if you open your mind up to change. I’m different, creative, weird, and unique. But one thing I’m not is resistant to change.
“The definition of insanity is doing the same thing over and over and expecting a different result". -Albert Einstein
It used to be a rule of thumb to drink 8 glasses of 8 ounces of water throughout the day (64 ounces total). Nowadays, more recent research has suggested to drink 1 ounce of water for every 1.5 pounds of body weight.
Disclaimer to all inside-the-box thinkers: These tips will only work if you open your mind up to change. I’m different, creative, weird, and unique. But one thing I’m not is resistant to change.
“The definition of insanity is doing the same thing over and over and expecting a different result". -Albert Einstein
It used to be a rule of thumb to drink 8 glasses of 8 ounces of water throughout the day (64 ounces total). Nowadays, more recent research has suggested to drink 1 ounce of water for every 1.5 pounds of body weight.
I weigh 185 lbs, so I’d drink about 123 ounces of water per day. That’s a huge difference compared to the old rule of thumb’s total 64 ounces. 123 ounces is probably too much for me on a rest day. But the only downside to drinking too much water is going to the bathroom often. However, contrary to popular belief, that’s actually healthy. So it’s really not a downside at all. Just because water is going straight through your system doesn't mean it’s not doing its job. It’s still doing you a lot of good by cleaning out your system that short amount of time that it’s in there.
Bottom line: It’s up to you to figure out how much water to drink in a day. There are many different variables when trying to figure it out. Each of our days and bodies are so unique. Just take these 4 factors into consideration:
1. Temperature - A day spent inside with an air conditioner will require a lot less water than a day out on the beach in the middle of the Summer.
2. Physical Activity Level - Rest days require a sufficient amount of water, but not as much as an intense work out day.
3. Body Weight - The more you weigh, the more water you need to drink, simple as that.
4. Amount of alcohol, caffeine, and sugar consumption - These 3 guys are the biggest enemies of hydration. Try to take them in moderation when possible. Also, whenever you consume them, make sure you drink some water either before or after.
Here’s my normal, everyday morning routine. The first thing I do is fill up a 32 oz. bottle of filtered water when I wake up. Filtered water is great. It’s very clean and the filter can even make bad water taste good. The only problem is, it filters out the minerals that muscles need for recovery from strength training and cardio. So I’ll add a very small shot of a liquid mineral supplement to my water. It makes the water taste lighter and even better. You can find it at a health food store. But look at the label, don’t get liquid minerals w/ sugar in it. That defeats the whole purpose of hydrating yourself.
Now back to my morning…….I’ll be done drinking that 32 oz. bottle by the time I get out of the shower. I know! I’m so crazy! How? I keep it within arm’s reach when I’m in the shower. I know, I know. It doesn’t sound like the most sanitary thing. But I’ve never gotten sick from it. That’s because I drink so much water…duh. Just don’t keep it down low in the shower. Keep it up high, somewhere on a ledge or a towel rack. The rest of the day I just drink water as I need it, depending on the temperature outside and my physical activity levels.
***Alert - Most Important Paragraph You’ll Read All Day***
Think about it like this. When you went to bed, you probably went to bed dehydrated, so you wouldn’t get up in the middle of night to use the bathroom multiple times. Totally understandable, good sleep is underrated. Then, you sleep for eight hours breathing constantly which depletes even more of the hydration in your body. Then, the first thing you do when you wake up is get into a steamy shower. You guessed it, breathing in steam from the hot water depletes your body’s hydration even more. This is why people are exhausted when they get to work in the morning after a good night’s sleep. Then, you drink a cup of coffee because you’re “tired”. People don’t realize the reason they are “tired” is because they are dehydrated. Guess what? Your energy from the caffeine is going to be very short-lived. Why? Because there’s no water in your body to take the caffeine through your system. You haven’t been properly hydrated for at least 12 hours by now.
Outside-the-Box Thoughts (NEW INFO!)
1. Don't drink your calories. Sports drinks are OK during and post-exercise, but use moderation and be very mindful of how much sugar they contain. Fruit juice, soda, coffee, and tea....take some time off from them and replace them in your day w/ an extra glass of water. Your energy level WILL go up, guaranteed. Alcohol....you worked out hard all week, reward yourself and enjoy it. If you drink a lot of it within a few hours, work in some water too. It'll make your morning-after much easier.
2. Eat your water. Fresh and steamed vegetables contain a lot of water and minerals. Or, cook them in olive oil. It's high in unsaturated fat. Unsaturated fat is a good thing, it's necessary for building muscle. The more vegetables you eat, the less water you can get away with drinking.
3. Drink more water in the hours leading up to your workout, as opposed to during. This OTB thought is courtesy of this week's HSH athlete of the week, Shane Danaher. It takes time for water to get absorbed into your system. Unless it's a long endurance workout, the water you drink during your short workout is just helping keep your throat from being dry on the way to your stomach. By the time the water is absorbed, your workout is over. This isn't a bad thing, it's just a reason to make sure you ALSO drink pre-workout. The more you drink before, the less you'll need during.
HSH Athlete of the Week
This week's winner is Shane Danaher, an accomplished IRONMAN triathlete. An IRONMAN is an endurance race that is 140.6 miles long. It's made up of a 2.4 mile swim, a 112 mile bike ride, and a 26.2 mile run.
"I can easily tell after a workout when I didn't drink enough water - not DURING - but well before a hard session. It totally kills my recovery."
-Shane Danaher, IM 2012
Bottom line: It’s up to you to figure out how much water to drink in a day. There are many different variables when trying to figure it out. Each of our days and bodies are so unique. Just take these 4 factors into consideration:
1. Temperature - A day spent inside with an air conditioner will require a lot less water than a day out on the beach in the middle of the Summer.
2. Physical Activity Level - Rest days require a sufficient amount of water, but not as much as an intense work out day.
3. Body Weight - The more you weigh, the more water you need to drink, simple as that.
4. Amount of alcohol, caffeine, and sugar consumption - These 3 guys are the biggest enemies of hydration. Try to take them in moderation when possible. Also, whenever you consume them, make sure you drink some water either before or after.
Here’s my normal, everyday morning routine. The first thing I do is fill up a 32 oz. bottle of filtered water when I wake up. Filtered water is great. It’s very clean and the filter can even make bad water taste good. The only problem is, it filters out the minerals that muscles need for recovery from strength training and cardio. So I’ll add a very small shot of a liquid mineral supplement to my water. It makes the water taste lighter and even better. You can find it at a health food store. But look at the label, don’t get liquid minerals w/ sugar in it. That defeats the whole purpose of hydrating yourself.
Now back to my morning…….I’ll be done drinking that 32 oz. bottle by the time I get out of the shower. I know! I’m so crazy! How? I keep it within arm’s reach when I’m in the shower. I know, I know. It doesn’t sound like the most sanitary thing. But I’ve never gotten sick from it. That’s because I drink so much water…duh. Just don’t keep it down low in the shower. Keep it up high, somewhere on a ledge or a towel rack. The rest of the day I just drink water as I need it, depending on the temperature outside and my physical activity levels.
***Alert - Most Important Paragraph You’ll Read All Day***
Think about it like this. When you went to bed, you probably went to bed dehydrated, so you wouldn’t get up in the middle of night to use the bathroom multiple times. Totally understandable, good sleep is underrated. Then, you sleep for eight hours breathing constantly which depletes even more of the hydration in your body. Then, the first thing you do when you wake up is get into a steamy shower. You guessed it, breathing in steam from the hot water depletes your body’s hydration even more. This is why people are exhausted when they get to work in the morning after a good night’s sleep. Then, you drink a cup of coffee because you’re “tired”. People don’t realize the reason they are “tired” is because they are dehydrated. Guess what? Your energy from the caffeine is going to be very short-lived. Why? Because there’s no water in your body to take the caffeine through your system. You haven’t been properly hydrated for at least 12 hours by now.
Outside-the-Box Thoughts (NEW INFO!)
1. Don't drink your calories. Sports drinks are OK during and post-exercise, but use moderation and be very mindful of how much sugar they contain. Fruit juice, soda, coffee, and tea....take some time off from them and replace them in your day w/ an extra glass of water. Your energy level WILL go up, guaranteed. Alcohol....you worked out hard all week, reward yourself and enjoy it. If you drink a lot of it within a few hours, work in some water too. It'll make your morning-after much easier.
2. Eat your water. Fresh and steamed vegetables contain a lot of water and minerals. Or, cook them in olive oil. It's high in unsaturated fat. Unsaturated fat is a good thing, it's necessary for building muscle. The more vegetables you eat, the less water you can get away with drinking.
3. Drink more water in the hours leading up to your workout, as opposed to during. This OTB thought is courtesy of this week's HSH athlete of the week, Shane Danaher. It takes time for water to get absorbed into your system. Unless it's a long endurance workout, the water you drink during your short workout is just helping keep your throat from being dry on the way to your stomach. By the time the water is absorbed, your workout is over. This isn't a bad thing, it's just a reason to make sure you ALSO drink pre-workout. The more you drink before, the less you'll need during.
HSH Athlete of the Week
This week's winner is Shane Danaher, an accomplished IRONMAN triathlete. An IRONMAN is an endurance race that is 140.6 miles long. It's made up of a 2.4 mile swim, a 112 mile bike ride, and a 26.2 mile run.
"I can easily tell after a workout when I didn't drink enough water - not DURING - but well before a hard session. It totally kills my recovery."
-Shane Danaher, IM 2012
21 Day Challenge
(It’s a proven fact that if a person sticks with something every day for 21 days straight, it’s much more likely to become an everyday habit)
1. Try increasing your water intake the minute you wake up for 21 days. I realize that 32 ounces by 7:30 am is extreme, but I weigh 185 pounds. If you’re the same size as me, start off at half that to get used to it, 16 ounces. If you never drink water in the morning, you can even start off with 8 to 12 ounces and you’ll probably see a big difference. If you’re female, y’all need a lot of water for reasons I won’t even act like I understand. But a more important factor is that you’re smaller. So start off with just 8 ounces and work your way up to 12 or 16.
2. Give up ALL caffeine including coffee, soda, and sugar-free “energy” drinks for the same 21 days.
You CAN drink alcohol during this challenge. I strongly believe in rewarding yourself from a hard day’s work, but try to drink some water around that same time.
If you complete this challenge successfully, at the end of the 21 days you will have more energy, a faster metabolism, improved mental clarity, and quicker recovery times. You’ll feel better all-around throughout your whole day. If not, you can call me whatever bad name you want. Ten months ago, I gave up caffeine 100% and I haven’t had it or craved it since. I’ll probably never go back to it unless it’s a safety concern (like driving at night on a long road trip).
Have a great weekend,
Todd Bowen
High Speed Health
(It’s a proven fact that if a person sticks with something every day for 21 days straight, it’s much more likely to become an everyday habit)
1. Try increasing your water intake the minute you wake up for 21 days. I realize that 32 ounces by 7:30 am is extreme, but I weigh 185 pounds. If you’re the same size as me, start off at half that to get used to it, 16 ounces. If you never drink water in the morning, you can even start off with 8 to 12 ounces and you’ll probably see a big difference. If you’re female, y’all need a lot of water for reasons I won’t even act like I understand. But a more important factor is that you’re smaller. So start off with just 8 ounces and work your way up to 12 or 16.
2. Give up ALL caffeine including coffee, soda, and sugar-free “energy” drinks for the same 21 days.
You CAN drink alcohol during this challenge. I strongly believe in rewarding yourself from a hard day’s work, but try to drink some water around that same time.
If you complete this challenge successfully, at the end of the 21 days you will have more energy, a faster metabolism, improved mental clarity, and quicker recovery times. You’ll feel better all-around throughout your whole day. If not, you can call me whatever bad name you want. Ten months ago, I gave up caffeine 100% and I haven’t had it or craved it since. I’ll probably never go back to it unless it’s a safety concern (like driving at night on a long road trip).
Have a great weekend,
Todd Bowen
High Speed Health
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