You should write an article on how much water one should drink in the morning.
I usually drink about 1 liter.
It depends on if I’ve been to practice the night before.
If I don’t, my day is pretty much messed up. Trying to catch up on body fluids.
If I don’t drink my water in the morning or soon after I wake up I usually forget until it’s to late and headache starts to kick in. Get tired sooner.
That’s a great question, or point you’re making there Dori. If you ask me how much water should an athlete drink a day, I’d say basically more is better, up to a point. If you do take a ‘bathroom break’ at nights (which should be avoided wherever you can, for undisturbed, quality sleep), have a cup of water right before getting back to bed.
First thing in the morning I take in about a liter of assorted fluids: coffee, green tea, other teas and drinks. Then at regular intervals I have about another 2 liters plus. One thing to keep in mind is that when you’re having plenty of fruits and vegetables (as you should), there’s lots of water in them, too. But we’re talking extra, outside of what’s in the food already.
Coffee and green tea are dehydrating, but they also replace a lot of water, so not to worry; it evens out.
The thing about dehydration is it’s potentially quite harmful, it increases the risk for cramps, it’s a stress for the body, yeah you might get headaches and be a little slow, irritability and confusion can arise, in extreme cases low blood pressure and even unconsciousness might result.
Not good. I’d recommend not to wait for thirst to kick in but simply set a kind of drinking schedule; every 2 hours or so, always before meals, etc. And yes, especially in the morning, right after getting up. During/after practices.
Now one other thing: as athletes sweat a lot, they need to not only replace fluids but also the electrolytes, the minerals they lose with the sweat.
That’s essential because otherwise you got plenty of water in the system and STILL get cramps. So if you’re active in sports, I always recommend to supplement with a good quality magnesium, like magnesium chloride, but also with potassium and even add a little more salt (natural sea salt, Himalaya salt, whatever) to your food.
The body needs salt, it’s a myth that it’s bad for you: too much is bad, but so is too little. The general recommendation is for about 1500-2000 mg of sodium, or the equivalent of about a level teaspoon and that’s not exactly very much!
As an athlete you can easily go to the high end of that scale and maybe even slightly above, say up to 2500 mg. Always provided your heart and blood pressure are OK.
But that’s total, and it mainly goes for a clean diet. Meaning if you’re on the S.A.D. (Standard American Diet), chances are you already have too much salt even without adding any. And if you’re eating like that…well you shouldn’t! That’d be the first thing to change.
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