Last week I had the chance to attend an event held by Camelbak, and I walked out with a whole new view on my own personal hydration views and how I can be a better human by drinking more water.
I had the chance to meet Kate Geagan, America’s Favorite Nutritionist at the event. She shared some amazing, eye opening tips with me about water intake, but more on that later.
Check out this baby:
I have been obsessed with CamelBak products for a really long time, my daily water bottle at work AND the one I use at home is Camelbak. SO when they introduced me to the new CamelBak Chute Water bottle I was completely in love. First it comes in pretty colors which is like amazing, but it keeps water cold (like ice cold) for up to 48 hours. I didn’t believe it, so I left ice water in there for 2 days on my kitchen table…the ice was still there!
Check out the other awesomeness about the new Chute:
- Vacuum insulation keeps beverages cold for 24 hours (larger version longer!) and hot for 6 hours
- Angled spout provides an ergonomic drink interface that delivers a high flow of water without sloshing or spilling
- The spout cap threads internally so there is no more drinking off those uncomfortable bottle threads
1) How does hydration impact performance in the office or the classroom?
Here’s the amazing thing. If you look around any office or classroom in the middle of the day at the group of people, roughly half of them are probably mildly dehydrated. And it’s directly related to sagging energy. As your day progresses, here’s how you can dump that late afternoon energy slump: Instead of sugary snacks or caffeine drinks for a jolt of energy, pack a nourishing snack (i.e. almonds or seeds plus a piece of fruit, or some hummus and veggies) and 2 cups of water from your BPA free bottle for a high quality, clean sustained energy that will supercharge your mind and body.
· I tell people to think of it like your Mood, Mind, and Mojo: research from U Conn has pinpointed what happens as the day drags on:
· 1% dehydration can impact your mood, making you crabby and irritable, having a shorter fuse with your coworkers.
· 2% dehydration: Your short term thinking, problem solving and memory no longer functions at it’s peak. Meaning you’re not bringing you’re A game to that meeting or project.
· 3% dehydration: Muscle strength and power diminish significantly, sapping the intensity (and results) of your workout.
As a general rule, you should be hitting the restroom every 1-2 hours, and it should be light in color like lemonade, not dark like apple juice.
2) Should people worry about over hydration?
For the average person, this is a much lower risk of concern than the chronic under hydrating most of us are doing.
In some rare instances during long endurance events, people can overhydrate, causing their electrolyte concentrations (esp sodium) to drop too much in their blood, leading to serious health complications.
3) How much water do kids need before/after their sports activities?
Here’s the link to the IOM guideliens on total daily water intake goals by age group.
The best way to keep your child well hydrated (which is key to feeling and performing their best) throughout the school day is to encourage them to drink plenty of water: Water makes up roughly 60% of a persons body weight (and even a bit more in children). While it sounds simple, Evidence http://www.nutritionj.com/content/12/1/85 from recent NHANES data suggests that virtually no demographic of children in the US comes close to satisfying the Institute of Medicine’s recommendations for water.
One tip I do have for parents who want to cut back on added sugars or if they have a child who’s at risk for overweight, obesity or type II Diabetes: Swap out sugary sweetened beverages, juice drinks, energy drinks and even “enhanced” waters, (many of which can contain calories or artificial colors) in lunch boxes, backpacks and sports bags. Replace it wish a fun, colorful, reusable BPA free water bottle instead that your kids love. Encourage your child to put it on their desk first thing in the morning as part of their “unpack” routine, and fill it up as needed (USDA school lunch requirements now require water fountains be available at lunchtime for all children, offering an easy place to refill).
For older kids, having set times or goals to drink at school or before sports practice can also help: Be sure to sip at snack time, refill at lunch time, be sure to drink half of a kids bottle before soccer, etc. Tying it to a benefit they crave (more energy, better performance on the field) can also be helpful to get them to drink up!
Remember too, kids will drink more if they like the temperature-hot day? Fill with ice (or the CamelBak Chute which keeps water chilled for hours, is another great option).
4) Should you hydrate first thing in the morning?
Yes. I always recommend starting with 8-12 ounces of water to help send signals to your gut that the overnight fast is over (which can help spur digestion and keep you regular), and to help you hydrate/energize for the day, as well as flush your kidneys. A wedge of fresh lemon or lime adds a dose of vitamin C and brightens the flavor of plain water.
5) How much water should adults get post workout?
As a general rule, for every pound of body weight lost during exercise (say that Hot yoga! Or a spin class! Or a soccer game), you should replenish with 16 oz. water.
Hydration is an essential cornerstone of virtually any other health and fitness goal you have, since the body is about 60% water. What most people don’t realize is how being fully hydrated optimizes performance:
Yes, you can muddle through something dehydrated, but the effort will feel a lot greater, and you’ll be more tired after. Peak hydration helps you exert your best sustained effort and intensity during an event, boosts your resilience so you can go longer, and help you recover faster from athletic endeavors.
Being well hydrated also helps keep your immune and digestive systems functioning at their peak, help your body stay cool, maintains blood volume so the heart can pump vigorously to supply a steady stream of oxygen and nutrients to tissues (with even mild dehydration stroke volume can decrease), as well as flushing wastes and toxins that can build up during sustained exercise.
Thank you so much to Kate & Camelbak for the awesome information!