Are you dehydrated?
Staying hydrated is one of the most underrated tools to improve your health and performance.
Unfortunately, most of what we've been told about hydration is probably wrong.
Remember the old rule, "Drink 8 glasses of water a day?" Toss it out.
Do you need to take the bodybuilder approach and carry around a gallon water jug like a hydration security blanket? Absolutely not.
There's a smarter, more efficient way to approach hydration, one that can help you get lean and improve your energy levels.
The good news is it's not hard to do, and it might change your life.
Let's break it down.
Are You Dehydrated? Look Out For These Symptoms
Thirst: One of the earliest and most obvious signs of dehydration.
Hunger: Dehydration can look like hunger at times
Dry mouth and lips: Your mouth may feel sticky or dry.
Decreased urine output: You may urinate less frequently or produce darker urine.
Fatigue: Feeling tired or lethargic can be a sign of mild dehydration.
Headache: Dehydration can trigger headaches or migraines in some people.
Dizziness: You might feel lightheaded, especially when standing up quickly.
Dry skin: Your skin may lose its elasticity and feel dry or cool to the touch.
Rapid heartbeat: Your heart rate may increase as your body tries to compensate for lower blood volume.
Confusion or irritability: In more severe cases, dehydration can affect cognitive function.
Muscle cramps: Lack of proper hydration can lead to muscle cramps, especially during physical activity.
Sunken eyes: In more severe cases, your eyes may appear sunken or lacklustre.
Dry, shrivelled skin: When pinched, dehydrated skin may remain "tented" instead of quickly returning to its normal position.
Do you suffer from any or a combination of these? If so, you might be dehydrated.
How to stay hydrated:
1 - Get enough electrolytes through food or supplementation
Consume foods high in specific electrolytes:
Sodium: table salt, pickles, olives
Potassium: bananas, sweet potatoes, spinach
Magnesium: nuts, seeds, leafy greens
Calcium: dairy products, leafy greens, fortified foods
2 - Drink water before drinking coffee in the morning
After hours of sleep, your body is in a mild state of dehydration. A glass of water kickstarts your energy levels, flushes out toxins, and enhances cognitive function. It's a simple hack for better energy and focus throughout the day.
3 - Keep a bottle of water at your desk and travel
Proximity is power. Keeping a bottle at your desk and in your bag when travelling means it's always in your environment, which makes it easier to drink.
4 - The Lean Body Water System
Drink a glass of water before and after a meal to increase feelings of fullness. Don't drink water with meals to encourage slow eating. Drink water between meals if you find yourself mindlessly snacking. Water is a great tool for managing appetite when used properly.
Hydration doesn't have to be complicated or time-consuming.
A Hydrated Body is a High Performing Body!
