I am very excited to kick off a THEME of Identifying nutrition gaps! WHY? Well as I have been gearing up for marathon training, the reality has hit hard that I need the PROPER fuel for my body. This has motivated me to really narrow down what my own nutrition gaps are so that I can optimize my training routine.
To start off this series, let’s talk about an obvious piece: WATER! I personally have struggled drinking enough water during work hours and as a result has impacted my ability to run as strong as I need to. So, what better way to motivate myself to drink more water than by learning more about the benefits.
(This is your cue to get that water bottle and take a hydrating break while you read through this quick overview.)
So what are the benefits of water?
–The source is from Mayo Clinic
“Body’s principal chemical component and makes up about 50-70% of your body weight.” From this it should be understood that yes, our body is DEPENDENT on water to thrive. Our cells, tissues, organs NEED water to properly function.
Mayo Clinic describes as key functions of water:
“Gets rid of wastes through urination, perspiration and bowel movements
- Keeps your temperature normal
- Lubricates and cushions joints
- Protects sensitive tissues”
It is critical for our body to clear out all the junk from within, so that it allows for our body to heal itself and allow for new cell turnover. Not to mention, the more waste it can expel this will also allow for a more stable weight to be maintained. Plus, another big reason why I wanted to discuss water as a nutrition gap is because I personally know that when I am hydrated, I don’t crave as much salty and sweet foods.
When we are dehydrated, this throws off our fluid equilibrium, and since salt is one of those key electrolytes in that balance, this is our body’s way of informing us to reestablish those fluid levels. So, before you want to consume LOTS of salty foods, instead opt for water FIRST and listen to what your body is trying to communicate to you.
To avoid dehydration, the question arises HOW MUCH water do you need?
This varies since we have different needs But recommended by the U.S. National Academics of Sciences, Engineering and Medicine determined adequate amount:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
What is fascinating is that actually 20% of our daily fluid does come from food and other drinks.
For example, water is not the only option to maintain hydration.
Additional sources include fruits and vegetables including spinach and watermelon which by weight are made up nearly 100% water.
The easy amount to remember is 8 glasses a day–this of course needs to be modified by the following factors:
- “Exercise: If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout.
- Environment: Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.
- Overall health: Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
- Pregnancy and breast-feeding: If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.”
What types of drinks to be cautious of:
- Sugary drinks and JUICES–these contain loads of calories and lack any nutritional value
- Alcoholic drinks–of course, moderation is key.
- Sugar alternative drinks–these include your DIET or sugar free can typically replace with sucralose, saccharine or aspartame, appear to be low calorie however, not much is known on the long-term effects especially for weight loss strategies. My other concern is with these alternative sugars, your body may over time have difficulty metabolizing since these are not tailored for how our body is to break down these variants of sugars.
- Sports drinks–be aware of added sugars, yet only TRUE athletes probably need the additional minerals, carbohydrates and electrolytes to recover from a workout. If you do not have a high intensity workout, then stick to water.
Coffee? You can read up on Mayo Clinic’s information https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-filtering-coffee-facts-from-fiction/
Yes, coffee can be added to your total volume of liquids consumed BUT “know thyself”. Some are more genetically sensitive while others are not as impacted by caffeine. For me personally, I don’t consume coffee every day and only on the days I need “rocket fuel” hah.
Also, I know it’s Pumpkin Spice latte season but make sure to evaluate the TYPES of coffee you are drinking! If on a DAILY BASIS you consume a sweet latte pumped with extra syrups and sugar then I would question how your body is able to metabolize all of that artificial sugar. Yes, I am a big fan of the Latte life but like everything moderation is key. Now, if you are only drinking a basic cold brew or straight up roast with some milk of choice splashed in then I am not as concerned.
Cheers to hydrating your body properly!
Hope this was a helpful first start to you addressing those nutrition gaps! Reach out for any questions.
Check out MayoClinic article for more details: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256