The health benefits of drinking water are many and its the second most important life sustaining element after air.
For many of us hydration is one we tend to neglect, especially those that live in countries where we have extreme seasons and only think about water and hydration during summer months. At work you may head to the cafeteria and opt for a hot beverage of your choice, or on the weekend you may wake up and head out for a day of shopping with the family and stop off at a coffee shop as these have become a lot more popular in many places. If consumed in moderation hot beverages, sugary drinks will have some hydration benefits, however they will be more calorific and may contain caffeine and sugars, at Rampage Aestehtics we encourage a healthy balance and don’t recommend you eliminate foods and drinks you enjoy, however by working with us instead you look at consuming such beverages in moderation (more on this topic at a later stage), in the meantime back to water…….
Keeping well hydrated is vital for physical performance and water is a key component for muscle growth. Here are some benefits to keep well hydrated.
- Muscle size and strength – A 4% loss of water in the body can cause a loss of muscular strength and endurance . The more dehydrated you become, the more strength you will lose.
- Will help with protein synthesis – As mentioned above you will see a decrease in muscular strength and if you keep training while dehydrated your muscle size will also decrease, therefore it is important to stay hydrated to keep seeing those gains.
- Loss of energy – Dehydration causes your blood volumes to drop. Training when tired not only hinders your training performance and slows down progression, but it also increases the risk of injury.
- Body temperature – The body regulates its temperature by transferring heat from our muscles to water. Think of your body like a car, a car needs a water coolant system to keep the engine running at peak performance and stop it from overheating. Just like a car engine over heats and slows down without water, the same will happen to our body especially the muscles.
- Digestive system – To achieve your goals wether that be weight loss, or muscle gain, this requires good digestion to allow for absorption of nutrients. Water helps with digestion and helps maintain a healthy digestive system.
- Transportation of waste – Water is also responsible for helping to transport oxygen, fat and glucose (energy) into cells within our body. At the same time water removes performance inhibiting waste products such as lactic acid and carbon dioxide from working muscles.
- Lubrication – Water provides cushioning and lubrication between joints. Pain around joints is a very common problem amongst strength athletes and body builders. Maintaining hydration and joint health is a very important element of your training over the long haul.
In summary these are some of the impacts of poor hydration for those on a health a fitness journey, there are many more benefits which just help the body and mind deal with the day to day stuff, but specific to those who don’t know why they gain weight or don’t see the necessary gains in the gym, dehydration will lead to excess body fat in many people, poor muscle tone and size and decreased digestive efficiency.
Watch this space for a more detailed blog on how certain types of fluids contribute to hydration, the positives and negatives and hydration amongst all age groups!!!!!