July 8, 2020
Thank you for your patience…I know it’s been a while!
As I was mentally preparing to dust of the KEC Blog, I was coming up with a major case of writer’s block. Sometimes things just present themselves when we aren’t looking! And this one smacked me in the face a couple of times this week!
So we are talking about hydration today and the Who-What-Where-When-and Why!
WHO…YOU! Yes, you! The one sitting and reading this while drinking a cup of coffee! By the way, coffee does not count! Kara Pachniuk MS, CNS is the owner or Nourish + Nosh in Madison CT. “In my practice, I aim to have every coffee drinker drink a glass of water before there cup of Joe. That way, they are replenishing what they’ve lost while sleeping. Coffee is a diuretic, so you want to make sure you drink just as much water before and after to help maintain hydration.”
WHAT…Since we aren’t counting coffee (or Diet Coke!) what are the best things to drink to stay hydrated? Well, plain old water works great! But there are a couple of other options to consider…an electrolyte drink can be important to prevent cramping and provide your body with enough electrolytes during your workout so your body is able to perform. Another option is BCAA (Branch Chain Amino Acids). Amino acids are the building blocks of protein. Our bodies require 20 different amino acids, some of which are produced in the body. There are 9 that are essential because they can’t be made in the body and must come from our diets, mostly dairy, meat, eggs, along with chickpeas, brown rice, lentils, and pumpkin seeds.
There are 3 BCAAs…leucine, isoleucine, and valine. They are specifically important to athletes because research has shown they can help delay fatigue by reducing muscle damage and can be used for energy when glycogen storage is low.
Phew…that was a lot of science! There are several different brands of electrolytes and BCAAS. They come in both tablet and powder form and are just added to your water.
WHERE…in your glass, in your handheld water bottle, in your body!
WHEN…So hydration works best if it is something you work on all day. Drinking a couple of big glasses in the morning isn’t going to cut it. It will help you to feel full but also bloated because it is more that you need all at once and it is just going to sit in your small intestine until you need it (this is why you feel bloated) or you are just going to pee it out. DRINK THROUGHOUT THE DAY. I try to have most of my “hydrating” done before dinner so I’m not up at midnight!
Also…always when you exercise. There are some specific guidelines for how much to dring during running and cycling but I will save that for another day. In the words of my coach, Kayla “I don’t care if you are only headed out for a 30-minute easy run!”…..carry water!
WHY…It’s always important to know your WHY!
…regulates body temperature
…lubricated joints
…carries nutrients to cells
…keeps organs functioning
…improves sleep quality
…keeps skin supple
…prevents headaches
…increases waste removal
…helps remove toxins
…supports healthy weight loss
Sounds good to me! Stay hydrated friends!
—Coach Chris
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