Hydration is important to:

  • Flush out toxins from the body

  • Aid in brain function

  • Aid in digestion and a healthy metabolism

  • Help circulate oxygen into the bloodstream

  • Lubricate joints

  • Ensure proper muscle function

  • Recover from exercise

Your lymphatic system, which is made up of 95% water, needs water to keep it clean and flowing properly so it can get rid of toxic buildup and circulate fluids in the body.

How much water should I drink?

Water intake of roughly 50-75% of your bodyweight in ounces per day is an excellent starting point. Actual needs for fluids will vary depending on environment, activity level, fitness level, etc.

Example: A 200 lb athlete should have at least 100-150 oz (or 3-5 liters) of water a day.

Try to space your intake throughout the day. Have a glass or two of water first thing in the morning, and then one at least every couple of hours.

Avoid having too much water close to bedtime. We want to avoid any interruptions to sleep during the night, so if you’re waking up during the night to go to the bathroom, taper your water intake in the evenings.

Though it’s possible, it’s very, very hard to overhydrate!

Not drinking enough water risks decreasing our supply of oxygen in the bloodstream and preventing our muscles and organs from getting the proper nutrients. What does this mean? It means toxins build up in our cells, tissues, and organs.

Replenishing salt

Electrolytes are chemicals and nutrients that are in our bodies in the form of potassium, sodium, magnesium, and others. Throughout the day, and during exercise especially, we sweat them out and need to replace them to maintain proper nerve and muscle function and acid-alkaline balance in the body.

The addition of electrolytes can dramatically improve speed and effectiveness of hydration. We love Electromix made by the company Alacer. It’s cheap, clean, and effective. If you don’t have electrolytes handy try putting a pinch of salt in your water.

You did it! Great job finishing lesson 8.

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