This month we cover arguably the most important aspect of nutrition, hydration. Sports drinks, gels, supplements, and protein shakes all get way more attention than hydration when we talk about nutrition, but all are entirely reliant on and pale in comparison to the importance of adequate hydration. Staying adequately hydrated is not about drinking massive amounts of water, it is all about absorption.
Even if you drink water as soon as you get up and throughout the day, you still may be dehydrated. Everyone is different in how much water they need, and that is often heavily influenced by how that water is absorbed by the individual.
Our bodies are made up of anywhere between 50-65% water. Even a 2% decrease (less than a liter) in our bodies' water content can significantly decrease our athletic and cognitive performance. Additionally, we can lose up to a pound of water when we sleep at night, especially if we sleep with our mouths open.
I recently read an amazing book, Quench by Dana Cohen and Gina Bria. I highly recommend the book to everyone, but especially athletes. They are literally hundreds of tips, tricks, plans and recipes to stay healthy and hydrated, but I am going to cover a few points that you can take away and start using immediately to improve your hydration. I thought I knew a great deal about hydration, but this blew my mind and covers all the emerging science related to hydration, absorption and even avoiding concussions.
1. There are 4 phases of water, NOT 3!
Liquid water, ice water, vapor water, and newly discovered Gel Water! This Gel Water is 10% more viscous than liquid water, has a different molecular structure and holds a negative charge. It is also retained and absorbed significantly better than regular water. This water can be used by your body wherever it is most needed.
2. How do I get more Gel Water? Eat your water and/or
Chia Seeds
Gel Water is primarily found in vegetables and fruits(Their is an attached list at the bottom of the page). The book recommends front loading your hydration the very first thing in the morning or at least within two hours of waking. They recommend blending a green smoothie every day, and ideally first thing in the morning.
Don’t have time to make a smoothie in the morning or if blending a smoothie is too much of a pain, then Chia seeds are your answer to getting your Gel Water.
Take 2-3 tablespoons of Chia seeds, put them in a mason jar, and leave them in the fridge for a couple hours. You will notice gel encapsulating every little chia seed after only about 5-10 minutes. Anytime I feel dehydrated, I slam one of those and I am back. Adjust the amount of Chia seeds to water based on your preference.
3. Add Salt
One of the easiest, simplest, and cheapest ways to aid absorption is to add a pinch of salt to your water. Any salt will do, but Pink Himalayan Salt is my recommendation because it comes from ancient oceanic deposits (very clean) and contains additional iron, which gives it is pink color.
4. Hydration and Proper
Omega-3 Balance is the only way
to prevent Concussions
Concussion safety and concussion protocol is everywhere, but almost no one is talking about what we can do to prevent concussions. As you may notice concussions are becoming more prevalent and are more sever than ever before in the youth population. This is due to a variety of factors, but the most significant factor is dehydration among young athletes. Doctors estimate that around 75% of children and young adults are chronically dehydrated. I am guessing that number is even greater in our environment.
Fish, Chia seeds and supplements such as Fish Oil or Krill Oil can all aid in maintaining proper Omega-3 to Omega 6 fatty acid balance. Omega 6 fatty acids are primarily found in processed foods. Adequate hydration and proper Omega 3 fatty acid balance literally increases the cushion between your brain and your skull. This also improves the rate at which the brain heals after a concussion. If you have had a concussion or just want to protect yourself against a concussion, hydration is your answer.
I hope these couple of tips help you improve your hydration, health and athletic performance. There is so much applicable information in this book. I have just touched on a few key points. If you considerer yourself a serious athlete or have aspirations of playing at the next level, especially in our environment, understanding and optimizing your hydration is the most important aspect of nutrition.
Thanks, Ryan
P.S. Sports drinks and gels like Gatorade and Powerade Don’t Hydrate!?!
This takes some explanation. I highly recommend everyone listen to the podcast, The Ready State, Season 3, Episode 4, with Dr. Stacey Sims. It has some excellent info on nutrition and hydration for youth athletes. Skip to 30:35 for the scientific rationale why sports drinks don't work and actually make you more dehydrated.
Top 12 Hydrating Veggies (% Water)
1. Cucumbers 96.7%
2. Romaine Lettuce 95.6%
3. Celery 95.4%
4. Radishes 95.3%
5. Zucchini 95%
6. Tomatoes 94.5%
7. Peppers 93.9%
8. Cauliflower 92.1%
9. Spinach 91.4%
10. Broccoli 90.7%
11. Carrots 90%
12. Sprouts 86.5%
Top 12 Hydrating Fruits
1. Starfruit 91.4%
2. Watermelon 91.4%
3. Strawberries 91%
4. Grapefruit 90.5%
5. Cantaloupe 90.2%
6. Pineapple 87%
7. Raspberries 87%
8. Blueberries 85%
9. Kiwi 84.2%
10. Apples 84%
11. Pears 84%
12. Grapes 81.5%
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