EVERY STEP COUNTS: 08/06/17 – Another week has passed and as always I hope that you are changing various aspects of your life in a positive way using some of the tactics we discuss. Last week we focused on ways of keeping your kids active by just including them in the tasks you do at home.
How has that worked for you?
Now onto this week and how can I not talk about dehydration this week?
The reason this topic has to be discussed is that (1) I was on a best mate’s stag weekend in Benidorm all of this weekend and (2) one of the first things I normally work with my private clients on is their hydration levels.
Check out the symptoms of dehydration below and then see if you feel suffer from any of them:
- Increased thirst.
- Dry mouth
- Fatigue and sleepiness
- Decreased urine output
- Darker coloured urine
- Dry skin
Now after this weekend due to my social group’s antics my dehydration is all self-inflicted however I know that normally my hydration levels are spot on. I know they are spot as I like to have systems in place that ensure I stay hydrated.
A lot of people that I see on a regular basis can feel a million times better just by upping their water. I would like to share a case study with you today and focus on one of my male clients. Steve has been training with me some time and over the course of our training we have changed and tinkered with various protocols from circuit based training to runs, lower calorie dietary intake to daily tracking using my fitness pal. One day, Steve came in and said that he was really fatigued, feeling really low on energy and lacking any form of drive. Now I don’t like it when my clients feel low on energy and fatigued as I always want them to feel high on life.
Recently we had changed his total intake per day and capped his calories at a certain level whilst also tracking his protein. To be slightly more aggressive, we lowered his calories to get the ball rolling but I personally didn’t believe that this was the reason for him feeling the way he did. I asked him about his water intake and he couldn’t really give me an answer which instantly raised an alarm for me. Remember what I said earlier:
“A lot of people that I see on a regular basis can feel a million times better just by upping their water.”
Instantly we put some systems in place which included:
- Upping his water intake to equal one litre for every 23 kilograms of bodyweight.
- Drinking 1 pint of water (570ml) within 20 minutes of waking up each day.
- Buying a 1.5 litres bottle of water to drink at work each day and then making sure that the bottle is emptied and then refilled before he leaves for work
Using these 3 simple tactics worked a treat and guess what??
Yes you guessed it correctly, 3 days later when I saw Steve on the Thursday he felt great and full of energy again. This was great to hear and again reinforces how important water is to your goals.
Now some homework for you today. I want you to calculate how much water you should be drinking per day using the simple formula above. For me personally I drink at least 3 water per day not including tea and I up my water intake to 4 litres per day in the Summer months.
Are you drinking enough water on a daily basis?
Do you suffer from any of the symptoms above?
Have you ever put systems in place to manage your hydration levels?
I look forward to joining you next week, for now I am trying to manage my hydration levels and get them back up to the normal levels.
Have a great Thursday and keep on working to change for the better…