The Thirst is Real – 3 Reasons Dehydration is Slowing You Down

Fat Loss, Nutrition, Training By May 26, 2015 Tags: , , , , , , , , , , No Comments

The thirst is real my friends. Dehydration levels are off the charts.

Day after day, working with client after client, I can’t stress enough how important it is to hydrate adequately. I would say 90% of people I work with do not drink enough of water on a daily basis. The average person needs about 0.6oz (18mL) of water  per pound of bodyweight per day without factoring in physical activity and compensating for diuretics like coffee, tea and alcohol.

For a person weighing 175lbs that means you need to consume 105oz of water or 3.1 Litres.

Now you may not think this is a big deal – but dehydration can signicantly hamper your results in the gym whether your training to get lean or wanting to post up with some new PRs.

water meme

Fat Loss

Proper hydration is the first issue I address with any of my clients who are looking to lose weight.  Water places a highly important role in metabolizing. Without sufficient water intake you can actually reduce the rate at which you lose fat. On top of that, when in a state of dehydration your body will often mistake thirst for hunger and will cause you to eat despite not actually being hungry.

Your overall water intake will also affect the overall health and efficacy of your digestive system.

Performance

If you’re an athlete training for performance or even competing it’s also important to understand that dehydration can affect you. Being under hydrated leads to decreased blood volume, decreased circulation, decreased sweating, increased core temperature and and overall decreased cooling rate of body temperature…meaning it will be a lot harder for you to perform as an athlete.

It’s also not uncommon to experience muscle fatigue, cramping, and decrease strength while being in a dehydrated state. As muscles cannot contract as strongly or efficiently when you are dehydrated this will add to an even larger decrease in performance.

However, before you start crushing intraworkout Gatorades – I suggest you look at your overall water consumption throughout the day. That’s generally where most people drop the ball and can improve quite quickly.

Trust me, you can perform just fine without chugging down the 32 grams of sugar in a Gatorade.

Trust me, you can perform just fine without chugging down the 32 grams of sugar in a Gatorade.

Energy

Hydration also plays a key role in energy and cognitive function. Most people who are dehydrated will feel “foggy” mentally, lethargic, and be unable to concentrate properly. As you can see this also very important outside of the gym as most people have jobs that require them be functioning and fulfilling specific task that require some degree of critical thinking.

It isn’t appropriate to be showing up for work, training, and life in general in a state of fatigue where you can’t function properly.

Hydration is Fun

So you want to get leaner, you want to perform at a higher level, and you want to feel better overall and you now understand how important hydration is for that…but you’re wondering how to successfully implement it. What works well for many is setting a behavioral goal.

Visually seeing how much water you are or aren’t taking in each day can be quite impacting. I recommend having three (or more) water bottles or shakers cups (one for home, one for work, and one to keep on you in between) filled with your suggested water intake – and drinking those throughout the day.

Having them ready to go gives you little room for failure in terms of your meeting hydration needs. It’s very straightforward – so if you’re water intake needs to be 3L per day, have three 1L containers filled and ready to go – if you spread them out and drank them throughout the day, you’re doing great. If you didn’t finish them as planned – dump the extra water and start again tomorrow.

PRO-TIP: It’s important to not compensate for lack of water consumption throughout the day by chugging down a bunch all at once – as the water will bypass everything and go straight to your bladder for excretion – which defeats the purpose of drinking water to hydrate your body.

Did you find this helpful? Do you have any questions or feedback?

Leave your thoughts in the comment section or feel free to contact me by e-mail.

 

 

 

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The Missing Link In Your Nutrition

Fat Loss, Nutrition, Recomp By May 3, 2015 Tags: , , , , , , , , , , , , No Comments

If you’re trying to change your physique and not seeing the results you want you may be neglecting an important factor in your diet.

No, I’m not referring to counting your calories, or weighing out all of your food, and planning all of your meals five months in advance.

I’m talking about satiety.

What is satiety? For the sake of simplicity and context let me explain it like this: Satiety means to eat until you are satisfied 1) physically and 2) mentally. 

Don't strive to feel like this guy.

Don’t strive to feel like this guy.


Physical satiety
is to eat until you are “full,” leaving you neither stuffed nor hungry. It’s a sweet spot where you feel good and well-nourished without feeling like your pants are about explode. People will neglect physical satiety by overeating or under eating. From time to time it is normal normal to go either way…but if repeated extensively you will eventually lose the ability to know when you are hungry and satisfied from your meals – which is less than ideal if trying to maintain or achieve change with your physique.

Mental satiety is to eat foods that satisfy your emotional and social needs (as much as we would like to detach from food being an emotional and social thing – that’s not going to happen.) You know and I know that showing up to family barbecue with a bag of carrot sticks to eat isn’t going to cut it when everyone else is throwing down bacon cheeseburgers. And that’s perfectly okay, you can give yourself permission to enjoy life and indulge in foods if they are worth it to you. When you give yourself permission to enjoy your food you prevent putting yourself into a mindset of “deprivation eating” which usually results in cycles of binge eating and severe restriction, and wreaks havoc on your body and your psyche.

ecard

When you eat to be satisfied and well-nourished, you allow your body to function optimally – meaning you can kill it in the gym and still have the energy to go about your daily life with vigor and enthusiasm. You can also change the composition of your body without dropping or gaining extreme amounts of weight (“recomping.”) You can also perform at a high level – getting stronger, fitter, and faster.

It’s hard to go wrong with something when it allows you to thrive physically and emotionally. So how do you implement this type of eating into your routine? No strict diet required…It’s quite moderate:

  • Eat till your hunger goes away but you don’t feel overfull
  • Eat at regular times
  • Eat foods that meet your requirements for protein, carbohydrates, fats, fiber, and other micro-nutrients
  • Eat foods that taste good to you
  • Indulge in “play” foods occasionally
  • Drink adequate amounts of water

Listening to satiety and hunger is the easiest and most moderate approach you can use for long-term maintenance of healthy bodyweight – but it’s often overlooked because it’s not “extreme” or “sexy” or “the latest thing.” However, it works and it’s the easiest thing to implement for an entire life time. Don’t be afraid of being moderate in your approach to eating and training – moderation offers sustainability.

Nobody wants to spend their life exercising 15 hours a week to the point of exhaustion while starving themselves on unseasoned fish and broccoli – only to eat an entire strawberry cheesecake in one sitting on Saturday and repeat the same cycle week after week. Your nutrition needs to work for you, not the other way around.

Rarely is extremism sustainable.

“Throw moderation to the winds, and the greatest pleasures bring the greatest pains.” – Democritus

 

 

 

 

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