Friday Fit Tip: Get Your Daily Quality H2O Intake

DehydrationH2O: I know there’s not much to it as far as drinks go, I mean, there are certainly tastier options out there like a mojito perhaps, but the benefits far outweigh the taste and that is why getting in your 64 oz. a day is very important.

Why you ask? Well just imagine this: your blood. It’s coursing through your veins and such as you’re going through your day and you’re sitting at your desk tapping away at the keyboard because you’re busy like always and as the day progresses, your blood starts to thicken up causing your heart to work harder and harder so it can perform its main function of moving the thick, murky liquid throughout your body so you can live. And it gets thicker and thicker and you get busier and busier until it’s time to take a break and instead of heading to the water cooler and since you’re an overachiever you head down to the gym to run on the treadmill and you forget your water because you have a million things on your mind but you pay no mind to it, you’re not thirsty anyway, you’re stressed. So you start running, and you’re going faster and faster, the sweat is dripping more and more, you’re feeling good… and then boom!  You’re on the floor. Your heart gave out. Your blood was too thick. You had a muscle cramp. End of story.

Ok, perhaps I’m a glass half empty person and took this one to the extreme, but hey, I’m sure somewhere someone isn’t drinking their water and their blood is slowly thickening up. Dehydration is a nasty thing.

Here are some before, during and after water consumption tips I think you should follow. (And I know, some people hate the taste of water, or lack thereof, so squeeze a bit o lemon in there, or choose one of the flavored sparkling waters, although beware, I once took a club soda with me to the gym (I didn’t have any other option since I refuse to pay 2 bucks for a water at the gym) and all throughout my elliptical workout I could have burped the whole alphabet if I wanted!)

Hydration Before Exercise

  • Drink about 15-20 fl oz, 2-3 hours before exercise
  • Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 fl oz every 10-15 min during exercise

Hydration After Exercise

  • Weigh yourself before and after exercise and replace fluid losses.
  • Drink 20-24 fl oz water for every 1 lb lost.
  • Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores. (That’s a bonus tip!)

Enjoy your weekend and remember what the waterboy said… “I’ll have a scotch and water hold the scotch”

Anne Marie Costanzo is a nationally certified personal trainer and owner of Little Black Dress Personal Training. She can be reached at or (914) 841-1121.

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About the Author: Anne Marie Constanzo