Hydration plays a huge role in performance, mental concentration, physical endurance and recovery. It is true that you are an NBA star or a weekend warrior.
Pros have mastered the art of optimal hydration.
“It is these routines that allow them to perform their abilities at best, because ultimately the most important thing with any nutritional intervention is the coherence part,” he told Business Insider.
After years of experience in elite athletes and military professionals, Jones has 5 key tips to obtain enough water and electrolytes for better concentration and energy throughout the day.
Use a three -part test for dehydration
According to Jones, drinking enough water is crucial to keep your brain and your body in the office or on the basketball field.
“It can have an impact on your mood, your decision-making, it can have an impact on how you comply with your normal life,” he said.
A key element of his work is to be able to say if the athletes should drink more water, which he does using a gold test. You can use the three steps to see if you are dehydrated:
- Wake up thirst. You can lose liquids overnight, so morning thirst is a good sign to start drinking water.
- Daily weight changes. Light changes in your daily weight are normal, but if the decrease of 1% or more during the night, you could be low on fluids.
- Dark urine. Normal urine is pale or transparent yellow, so a color closer to amber can indicate dehydration.
How much water should you drink in one day?
Jones said that the recommendation of gold standards was a milliliter to 1.5 millilier per caloric energy expenditure.
For example, a person who burns 2,000 calories per day would need about two liters or eight cups of water per day – the advice you probably heard as a child.
If you have higher calories needs because you are more active or weighs more, your hydration needs will be proportionally higher.
Drink most of your water at 4 p.m.
Being well hydrated can turn against the shot if you drink water too late, because frequent bathroom trips disrupt your sleep.
Jones said that the solution for its athletes, including Celtics, is to drink 80% of their liquids for the eve of 4:00 p.m., so their bodies have time to treat all this liquid before bedtime.
Hydrate with fruits, coffee and tea
Nature water is your first priority for hydration and a healthier choice than juice or sweet soda, but other drinks and even food can count for your daily total.
For example, your daily morning coffee can help you keep hydrated. It is preferable to avoid the side effects of excess caffeine.
“Caffeine itself can be a diuretics, but when consumed in the form of coffee or tea, the net effect is a net gain of liquid,” said Jones.
Moisturizing foods and fruits and vegetables also provide electrolytes to regulate fluids in your body.
We need sodium or salt, but most of us probably already have enough in our diet. Jones said that it was preferable to focus on obtaining the good amount of potassium for balance and compensating for side effects of too much sodium, such as high blood pressure.
Good sources of potassium include bananas, avocado, coconut water, grenade and watermelon.
Start drinking before you thirst
It is normal to sip water when you want to do it during the working day, but if you wait to be thirsty during a sweat training, you will already be dehydrated.
“During an intense exercise, especially in hot environments, thirst is not a good indicator of the hydration state,” said Jones. “People often chase the tail a little.”
You can calculate your perspiration rate to estimate the amount of water you need to replace during the exercise, as I do with pros.
Prevent a plunge in drinking water performance at regular intervals.
“The first priority as soon as your big toe hits planet Earth in the morning is to rehydrate,” he said.
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