5 Reasons To Increase Your Water Intake

DRINK. MORE. WATER.

(from Bicycling.com)

The general rule of thumb: Eat fiber to keep things, er, moving. 

Now, though, a new study published in The American Journal of Gastroenterology finds that staying hydrated may be more important than eating fiber for staying regular.

Researchers analyzed National Health and Nutrition Examination Survey data on about 9,000 adults from between 2005 and 2008. The researchers were interested in determining if people who consumed less fiber and liquid had a higher likelihood of…irregularity. And yep, both men and women who had low dietary sources of liquid were more likely to have TMI problems. But—and here’s the shocker—low fiber intake wasn’t associated with the same effect.


1.Water keeps your body running

It helps regulate your body temperature, keeps your joints cushioned, protects your spinal cord and other sensitive tissues, and gets rid of waste through sweating, peeing, and the like, according to the Centers for Disease Control and Prevention. Here are a few more reasons to hydrate on the regular:

2. Water could help you lose weight 

In a study published in the journal Obesity in 2010, adult dieters who drank a bottle of water before each meal for 12 weeks lost more weight than the dieters who didn’t drink the water beforehand. We’ll drink (water) to that!

3. Water may prevent kidney disease

People who consume the most fluids have a significantly lower risk of chronic kidney disease, according to a 2011 study out of the University of Sydney in Australia.

4. Water can make you run faster—and safer 

In a 2011 study, 14 runners completed two sets of laps—one in which they showed up hydrated and got water during breaks, and one in which they had to limit their fluid intake during the run and for 22 hours beforehand. When they were able to get their hydration on, the runners had faster times and lower gastrointestinal body temperatures and healthier heart rates post-run.

5. It’ll put you in a better mood 

In a study published last year in The Journal of Nutrition, mildly dehydrated young women experienced headaches, fatigue, worsened mood, and difficulty concentrating. Yikes.

Ready to drink up now? Make sure you know the real deal on water-drinking myths, then refill your water bottle.

Do You Know How To Tell If You're Hydrating Properly?

Depending upon you sweat rate and the weather, you lose anywhere from 1 to 2 quarts of perspiration an hour.

 On rides, you must replace this fluid loss with more than just water because you're not only losing H2O, but also vital nutrients. Energy drinks are best because they contain the electrolytes and nutrients lost through sweating.




Energy drinks also provide carbohydrates to fuel the muscles. But it's got to be an energy drink you enjoy because if it tastes good, you'll drink more. And, if it tastes bad, you won't drink enough, if at all.

When you're carrying energy drink in both bottles, lower the concentration in your second bottle
because as you fatigue and heat up, you'll likely prefer less flavor and sweetness. If you're riding hard, it's also important that your energy drink isn't too concentrated. Too rich a mixture can upset your stomach and even slow down or prevent water absorption.

Preparing for a cycling event or race? Be sure to experiment while training to find the drink that's most compatible with your system. That way, you'll be drinking something that works and you won't experience stomach aches or cramping during the important ride. Also, train with bottles and hydration packs to determine which works best. The latter are great for long rides because of their large capacity. Plus, the hose makes it much easier to drink enough. So on bumpy terrain such as in an off-road race/ride they can offer an advantage.

To make sure you're properly hydrated before an event, check your urine. It should be pale yellow or clear. Dark yellow and strong-smelling urine is a reminder to drink a few more glasses of water, although vitamin pills can have a coloring effect as well. Another key sign of proper hydration is having to get up during the night before the event to urinate.

When the temperatures start soaring, insulated bottles and hydration systems can keep your water cooler, which will help keep your body temperature lower. You can also freeze water in your bottles the night before. But, fill only half way so you can top it off with drink before the ride. The ice in the bottom will chill the liquid for a while. Ice in a hydration pack can also help cool your torso.

 

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

ed@circlecitybicycles.com