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  • Rachel Cantore

“10 Days of Body & Mind Recovery” - Day 2: Hydrate


Drinking plenty of water, and if you’re sweati

ng a lot and in a hot, humid climate replenishing lost electrolytes and nutrients lost through sweat and water weight loss too is critical for better recovery and optimal wellbeing.


Your weight can fluctuate throughout the day and during a workout, but much of this is due to water weight fluctuations.


Your body is mostly water, you need it for the body to function optimally. Being dehydrated can impair brain function, blood flow, impact how well muscles fire thus limiting your ability to train. Electrolytes - like sodium, potassium, magnesium, allow the muscles to fire and cellular systems to do work within the body.


Drinking enough water is going to support your physical and mental energy and performance, mitigate hunger and cravings, and support a healthy metabolism.


Hydrate throughout the day.


When you wake up have a full glass of water - add a tablespoon of apple cider vinegar or juice of half a lemon which supports digestion.


Between meals sip water, or unsweetened tea.


Before a meal start with a glass again with cider vinegar or lemon juice. Infuse your water with fresh fruit or herbs, or pop a tea bag into a water bottle, cup or large pitcher.


If you want something different go for unsweetened seltzer water (look for brands WITHOUT any artificial sweeteners either - only water and flavor essence).


Avoid sweetened beverages whether artificial or not, both are shown to impair insulin and blood sugar regulation within the body which may lead to diabetes, metabolic disease, weight gain particularly around the midsection, and other disease.


Limit high caffeine drinks and loads of coffee (especially if it affects your rest and sleep, and your sensitive to it ... ask me what signs and symptoms you may encounter that can determine this).


Limit alcoholic beverages as well. Both have a dehydrating effect on the body.


Alcohol is really a ‘toxin’, though the most commonly and openly consumed one. It impacts metabolic function, hormone function, fat burning ability, and blood sugar/insulin use.


Lack of hydration may actually cause you to look puffy or hold onto water, weight, and other toxins or byproducts the body would otherwise excrete.


How much do you need? There’s a few ways to go about it...

• You can go with the 8 glasses a day.

• Or drink to thirst... but this can be misleading because if busy or mindless you may not remember to drink or you don’t feel ‘thirty’.

• You can also aim for between a half gallon and gallon a day.


Are you staying hydrated? How do you do so?