I can be sparkling but I’m not a star,
I can run but I don’t have any legs,
I can fall but I don’t get hurt,
I’m found in a bath but I’m not a rubber duck,
I can help you clean but I’m not soap…
What am I?
Not only does water make up 60% of your entire body composition, but it has some pretty nifty benefits in the fat loss department too!
Did you know that your brain and heart consists of 73% water and that your blood plasma is made up of approximately 92% water?
How insane is that? We’re basically cucumbers with feelings!
Amazingly though, water is one of the most overlooked nutrients of all. We seemingly spend our lives talking about Calories, Macros & fitting alcohol into our nutrition plans like our lives depend on it, but most are ignoring the key ingredient that keeps us alive after air. Water!
But What Does Water Actually Do?
Let’s have a quick biology lesson and focus on what water actually does in your body.
- It’s a transporter – It’s single handedly responsible for moving substances such as blood, oxygen and nutrients around the body as well as regulating your body temperature.
- It helps to energise your muscles – keeping your fluids and electrolights balanced with in the muscles enhances sustained performance and stops them shrivelling up like a raisin and becoming fatigued – very important if you wanna be swole.
- Keeps the skin looking fresh – enough said.
- It protects you – water actually keeps your mouth moist, your eyes bright (where d’ya think tears come from?) and joints lubricated.
So in conclusion, Water is kinda a big deal in the ‘keeping you alive & sexy’ department. No pressure, just saying.
Water = Fat Loss
Ever wondered why the bodybuilders in your gym are lugging around those giant 2 litre bottles of water with them everywhere they go?
Hint – they’re not just extra thirsty because they’re extra gainy.
They know that this is the number 1 fat loss supplement that their body needs to achieve their physique goals and for anyone that’s competed, you’ll know that water is the key focus in peak week.
-Curbs Hunger Cravings.
-Keeps you regular & the less backed up you are, the lighter you’ll be. Am i right, or am i right?
-De-hyradtion will result in your body retaining water and you will notice the scales creep up. This will make you feel pants! It’s not real weight gain, so don’t panic but it can be avoided.
Did you know:
A tiny 2% drop in body water can impair your performance?
A 5% drop in body water can result in a deduction of excersise performance by 30%, not to mention those pesky headaches.
In conclusion, this affects your gains massively.
So How much water should I be drinking?
The current IOM recommendation for adults is around 2.7 liters for women and a bit more for men coming in at 3.7 liters.
Plz Note – this is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables and tea’s/coffees etc.
Personally however, I find 2-3L of fluids per day make a huge difference to my body – it’s actually stopped my migraines and cluster headaches completely – not to mention how helpful it’s been in getting me shredded!
Tips on keeping your hydration levels sky high
-Buy a bottle and bring it with you. I recommend the 2L bottles because it’s easier to measure your intake and you’ve only got to refill it once!
-If you don’t like water, consider infusing it with fruits or using zero cal flavourings.
-Take regular sips of water throughout the day & if you’re one to forget to drink then think about setting alarms in your phone every hour reminding you (i’m serious, this one will help you get into a routine).
-Always pour yourself a fresh glass of water before you go to bed and drink it as soon as you wake up.
-Use My Fitness Pal or Fitbit to track your water intake so you know how much you’ve actually had.
-If you work in a team, get everyone involved! Start with a full bottle of water and see who has drank the most by the end of your shift – a little bit of friendly competition can help in the motivation department.
How do I Know When I’m Hydrated?
The easiest way to know is to simply look in the toilet!
If your urine is clear or a very light yellow colour, then give yo self a pat on the back.
You’ve got this – drink up!