How Much Water Should I Drink Daily?

In the quest for peak performance, one of the most basic nutrients is one of the most overlooked. WATER. Muscles that drive performance are comprised of 75% water. Your brain that determines your movements is 76% water. Your bones are 25% water. Your lungs that provide oxygen are nearly 90% water. The blood that transports nutrients to your cells is 82% water. (1) The facts are quite simple. The most important nutrient for human performance is water. 

The benefits of consuming adequate amounts of water are overwhelming: 

 

    * Neurological Performance 

    * Liver Function 

    * Metabolic functions improve 

    * Endocrine-gland function improves 

    * Appetite Suppressant 

    * Decrease chance of injury (quality of tissue) 

    * Detoxify 

Numerous studies indicate that peak performance is dependent on hydration levels. A study at Ball State University took long distance runners and dehydrated them by just 2-3% (3-5 lbs. for a 165 lb. man). These athletes then ran their typical 10K runs, performance decreased by 7%. 7% on a 30 minute run adds a whopping two minutes to the total. Two minutes is the difference between first place and last place. (2) 

 

How Much Water Is Enough? 

Dynamic Health & Fitness utilizes the guidelines of Dr. Batmanghelidj in suggesting that a person drinks half their bodyweight in ounces of water daily. (3) Water intake can increase if activity is higher or temperatures have increased. 

 

Exercise And Fluid Replacement Guidelines (4)

* Drink 17-20oz. Approximately one hour before activity 

* Drink 7-10oz. About every 15 minutes of exercise 

* Drink 20oz. Of water per pound of weight loss within 2 hours of activity 

* Fluid should be cold because they empty from stomach quicker  

 

Summary 

It is vital to remember the importance of building a strong foundation in the quest for peak performance. In most cases a strong foundation is quite simple, and this case is no different. Water is the foundation for peak performance. 

 

Jay Morgan 

References: 

1,2: Colgan, Michael Optimum Sports Nutrition NY,NY 1993 

3: Chek, Paul Flatten Your Abs Forever 2001 Chek Institute 

4. NATA Position Statement: Fluid Replacement J.Athletic Training 

ABOUT US

Founded in 2001, The team at Dynamic Health And Fitness believes that individuals must take a proactive, integrated approach on their personal vitality. Our mission is to provide the strategies and techniques necessary for individuals to enhance their lives and also impact those around them. We provide cutting edge programming that fuels our performance center and suite of mobile apps. Our goal is to become a leading resource for individuals, groups, and companies to create a needed shift in health.

The DHF Performance Center is located in the Syracuse, NY area and boasts world class training facilities with cutting edge technology to assist our clients in achieving their health, wellness, and performance goals.

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