Dehydration will hurt client results by:
- Decreasing maximal strength and repetitions
- Increasing heart rate
- Increasing perceived exertion
- Hindering heart rate recovery
- Increasing cortisol and muscle breakdown
- Decreasing testosterone surge
- Negatively impacting carb and fat burn during exercise
The causes of water loss:
- Excess urination
- Adrenal fatigue from prolonged stress
- Low electrolytes
- Increased needs
- Heat / sauna use
- Pregnancy/lactation
- Higher protein diets
- Ketogenic Diets
- Glycogen depletion
- Heavy sweating
Strategies to help your client hydrate properly:
| STRATEGY | HOW-TO |
| RUBBER BAND METHOD |
|
| WATER BEFORE COFFEE | For the coffee lovers out there, try setting a goal of needing to consume 20 oz of water before drinking each cup of coffee. |
| COUNTERTOP METHOD | Best for those who spend most of their time at home, have them set out a large jug of their TOTAL water needs on the kitchen counter as a visual reminder to drink water throughout the day. |
| MOST INTAKE SHOULD BE FROM | TRY TO LIMIT |
| Water | Coffee |
| Water + Essential Amino Acids and/or Electrolytes | Energy drinks |
| Herbal Teas | Regular tea |
| Sparkling mineral water | Drinks with added sugar or artificial sweeteners |
| No-added sugar, naturally sweetened drinks (Bai water, Zevia) – choose less often | Juice, soda pop, alcoholic beverages, etc. |