Simple way to boost performance and fat loss

Essentials of Staying Hydrated
Being as little as 2% dehydration has shown in studies to impact athletic performance.
As such, it is important to ensure that we are well hydrated prior, during and post exercise as it plays several roles in the body and is required to maintain blood volume and regulate body temperature. Our body sweats to attempt to regulate our body temperature and to cool ourselves down, this results in a loss of body fluid and key minerals and vitamins. If we dont replace the fluid & minerals then this can lead to dehydration. Dehydration can impact physical and mental performance plus increase our perception on how difficult exercise can be.

Importance of Salt
Salting all of your meals could be a huge performance and metabolism booster that may help you recover faster from workouts and have more stamina and endurance. Sodium (Salt) is an essential mineral that we need for optimal performance.
Gatorade and other commercial hydration drinks that have sodium in them cant replace the electrolytes lost when sweating. The drink is too diluted. The best option is to eat a meal with extra salt (sodium) with carbs that help improve sodium transport.
The best choices are a good quality sea salt or pink himalayan salt. I like and personally use Redmond Sea Salt.

How much water do you need?
A good rule of thumb is at least 2 litres per day on days that you dont have any training or games. If you have gym or sport training then you should add in another 300-600ML per hour of training.

Best time to consume water?
Yes, there is an ideal time to consume water. Generally you want to get most of your water intake in the first 10 hours upon waking. This is because your kidneys are working at optimal levels during this time, its not to say you shouldnt have water after the 10hour mark post waking, but ideally you want to get most of your water in those first 10 hours. This will also ensure that you arent waking up in the middle of the night to go to the toilet. Which is an added win as you will be prioritising sleep. A great way to start the morning is with 500-600ml of water with some added salt and half a lemon. This will help rebalance some of your electrolytes and help with blood volume.

Have questions about your nutrition?  Don’t know where to start? As always, reach out if I can help you with your fitness needs!

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