Water

The importance of water:

• It makes up huge parts of your body: bone, muscle, brain, blood
• It removes CO2 from working muscles
• It helps regulate body temp
• It helps lubricate joints, tissue connections, spinal cord
• It aids in proper kidney function (responsible for clearing out toxins)
• It helps with digestion & nutrient absorption
• It increases fluid and oxygen transport in blood
• It prevents dehydration (even slight dehydration can decrease your athletic performance)
• It is necessary for any process like fat oxidation or muscle anabolism to take place

How much water do you need daily?
0.5-1.0 oz per lb of body weight

For example, if you weigh 150 lbs, you should be drinking 75-150 oz/day.

If you are extremely active, or sweat a lot, you should increase your goal – For every 30 minutes of intense exercise, add about 12-20 ounces (350-600 milliliters) of water to your daily intake.

Tips for drinking more water:

• Get a bigger water bottle (45 oz or bigger)
• Get a water bottle with a straw
• Use flavoring for some of your water, like Mio or Crystal Light
• Count coffee, tea and seltzer waters, too
• Drink 40 oz of water within 30 minutes of waking up
• Use a free App to help you keep track
• Set an alarm on your phone to remind you to drink