Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Most of us only think about water when we are thirsty, hungover / parched or when it’s hot as balls outside and we went to splash some cold water on our faces or jump in the cold ocean, but there is no getting around how fundamental hydration is for not only athletic performance but life itself.

Did you know..

A reduction of just 2% of fluid can result in degraded performance by as much as 10-20%?!! Shook?? Ya – me too!

Consider for a moment the amount of effort that goes into your training to improve by even 5%.. all that, and more, can be lost by inadequate hydration. It is essential that you stay hydrated if you want to build muscle and experience optimal performance in the gym.

When we aren’t properly hydrated some other pretty gnarly stuff happens..

We experience a faster general decline in performance
We are more likely to experience cramps and headaches

Skin Breakouts 
Sweet Cravings – Ever feel hungry even though you just ate? Ya.. you’re probably dehydrated.
We are slower to recover  You know that sluggish feeling you experience when you can’t quite get into the swing of things during your workout? That could very well be dehydration.

Obviously the benefits of staying hydrated aren’t just around training, water / being hydrated has many other health benefits including, but not limited too..

Healthier / Cleaner Skin
Healthier Teeth & Bones
Healthier Joints
Healthier digestive system
Water can suppress appetite naturally and increases the body’s ability to metabolize stored fat.
Reduces fatigue
Help avoid those afternoon crashes
 – can someone say #3pm?

In sum (well done for making it to the end) here’s what you can do to make proper hydration a part of your daily routine:

1. Have a big glass of water first thing in the AM.
2. Carry a water bottle around with you.
3. Crush lots of water two hours before your workouts.
4. Drink at least 1 cup for every 20 minutes of exercise.
5. Drink more water when caffeine is consumed
6. Replenish after exercise with.. more water.

Drink up, and remember, if your first pee of the day is yellow.. you didn’t drink enough the day prior!