#TheWerk - Hydration to Maximize Performance, Recovery, and Health
Today's #TheWerk post is brought to you by Lynette "Nettey" Nygard (@netteynonstop). Nettey lives in Cary, NC where she works as a dietitian, personal trainer, and life coach. Nettey specializes in helping others understand proper nutrition and the right type of exercise not only lead to better athletic performance, but to an improved self image and personal confidence.
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Water is the most important nutrient in our diet: above protein and even above endurance athletes' beloved carbs. Not just water, but water with the proper “trace minerals” or more commonly known as “electrolytes." Without electrolytes, water cannot be absorbed into our cells. These minerals ensure a proper balance of sodium and potassium both inside and outside cells.
As athletes and active individuals, it is important we be more aware of our hydration habits. Acute dehydration and chronic dehydration stress the cardiovascular system and reduces our physical capacity; muscle strength, power and endurance while putting us at higher risk for muscular injuries.
WATER IS LIFE. Here are a few major functions of hydration.
- TRANSPORTING NUTRIENTS & WASTE
Water helps deliver nutrients, hydration and oxygen to our cells while removing toxins and cellular waste.
- CELL TO CELL COMMUNICATION
Proper hydration allows cells to communicate and maintain proper electrical charges.
- PROTECTING TISSUES
Water helps cushion bones and joints while absorbing shocks to the body, regulate body temperature and moisten air for better breathing.
WHAT DOES PROPER HYDRATION LOOK & FEEL LIKE?
- Smooth, clear, hydrated skin
- Clearer vision
- Mental clarity & attention
- Balanced energy
- Less food cravings
- Regular bowel movements
- Kidney and bladder health
- Healthy blood pressure
- Joint health & comfort
- Inflammation balance
- Natural detoxification
- Improved reaction time
- Improved athletic performance
WAYS TO IMPROVE HYDRATION:
- Add salt & lemon to water: a pinch of unrefined Himalayan, Celtic or sea salt in your water provides electrolytes. If you prefer hydration drink mixes, look for options with low sugar and/or artificial sweetener free.
- Eat more green vegetables: especially leafy greens (spinach, arugula, broccoli, cucumbers etc) because they are packed with many essential minerals.
- Mineral water, coconut water and bone broth: there are lots of drink options to help you stay hydrated with both fluids and electrolytes.
- Go easy on the diuretics: coffee, tea, soda, energy drinks and pre-workout are diuretics that PULL water from your cells rather than hydrating them.
- Sip on water between meals: too much liquid with meals can dilute stomach acid and enzymes. Sip water consistently throughout the day to optimize digestion and hydration.
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For more guidance on proper hydration techniques, please feel free to reach out to Nettey via @netteynonstop or see her website here netteynonstop.com. 🤔💦❤️
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