Water – from the beginning of time it has been considered the proverbial and somewhat literal “Fountain of Youth”. Our bodies, and more importantly, our muscles are 60% water, so it is imperative that we give our body sufficient water so as to perform all of its functions and operate both optimally and efficiently.

Fact is, most people grossly underestimate how much water they need and over-estimate how much water they actually consume on a daily basis. Moreover, a lot of us tend to fail to realize just how much our daily routine impacts our hydration levels – the more active we are, the higher our needs for topping up our H2O!

You might need to modify your total fluid intake based on several factors:

• Exercise. If you indulge in any activity that makes you break a sweat, you need to drink extra water to cover the fluid that is lost. Also, it’s important to drink water before, during and after a workout. The intensity and duration of exercise should be considered – anything that is High Intensity and/or lasts up to [or more than] an hour will definitely warrant even more water; perhaps even an electrolyte-based sports drink* to replace minerals in your blood that become lost through sweat. (Just try to make sure it’s not loaded with sugar!).

*We at Apex quite like LMNT Recharge – it’s hands down one of the best electrolyte drink mix we’ve ever tried; it has everything you need (at scientifically-proven amounts), and better yet, NO sugar!

• Environment. Heat is always a factor, as is humidity, as this kind of weather can make you sweat more, thus additional fluid intake becomes an absolute requisite. Note: Dehydration also can occur at high altitudes.

• Overall health. If your body incurs any of the following – fever / vomiting / diarrhea – then you’re very likely to lose fluids at a higher rate than normal. Drink more water or follow a Doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and UTIs.

At Apex we aim for a gallon a day, even if you miss that target, you are getting a boatload of water and your body will thank you for it!

Here are 5 easy ways to start getting more water into your daily routine:

1. Drink one glass of water before meals.
2. Flavor your water (the LMNT Raspberry Salt rocks!!)
3. Keep a reusable bottle with you – we have some amazing Apex water bottles [by TemperCraft], so you should come in, brand up, and get yourself one! 😉
4. Drink one glass per hour while you’re at work.
5. Eat more foods that are high in water content (e.g. lettuce, zucchini, cabbage, celery).

These are some of the easiest and simplest ways to start upping your intake without it seeming like too gargantuan a task.

Having a reusable/refillable water bottle [though #3 on the list] is actually a great place to start – all of us at Apex have one; they look slick, are easy to carry around, and you’ll find yourself refilling it more frequently than you’d think! (Plus, it’s the simplest way to facilitate #4 – drinking more water at work).

At Apex, we focus on water solely for the first 3 weeks. By focusing on one thing – in this case: water – we can be sure to not overload our mind, body, lifestyle with umpteen things at once. Instead we can create small daily habits over time that will gradually translate into huge results that last.

That’s all for today and “the basics” when it comes to Water! I hope you’ve been inspired to take action with some of these easy-to-do ideas for incorporating more H2O into your day.

I’ll catch you in the next one, but until then, remember: Train hard, train smart, and Champion Your Body!

Yours in Training,

Chris Atkinson | Personal Trainer @ Apex Performance Wellness & Rehab