Self Love: Hydration + Fuel
Back at it with our self love + 4 “basic” things our bodies need: fuel, hydration, rest and movement.
This week, we are putting the focus on the two last things: Hydration + Fuel.
We’ve asked before on our socials what you all thought was the hardest for you and hydration always comes out on top. So, let’s dive deep
HYDRATION
The proper definition of hydration is: The process of providing an adequate amount of liquid to bodily tissues.
Hydrating our bodies is important because it:
Fuels our muscles which are 75% water
Moistens tissues in our face like our eyes, nose and mouth
Assists the body in thermoregulation via sweat
Provides lubrication to our joints
Is the medium for transportation (of nutrients, oxygen, waste products) of the blood and across cell membranes
Fun fact: water alone does not hydrate us. Electrolytes + water hydrate us. We need both in an equal balance for our cells.
Now. This does not mean we need to consume sports drink by the dozen as there are many different ways to consume electrolytes: supplements, food, beverages. The amount of electrolytes also depends on your activity you do or where you live. Consulting with a dietitian can help educate on the specifics for you.
In general, though, when our bodies move and we sweat, we are excreting electrolytes and it is important to understand how to replenish them.
There are five main electrolytes: sodium, chloride, potassium, magnesium and calcium.
Sodium, chloride, and potassium work together to help regulate and maintain fluid balance in our bodies.
Magnesium and calcium are essential for optimal muscle function and play an important role in energy metabolism.
As mentioned above, we can find electrolytes in many different forms. See some of our favorites below:
Food:
•Sodium: salted nuts, pretzels, crackers
•Potassium: bananas, potatoes, dark leafy greens, citrus fruits
•Magnesium: pumpkin seeds, almonds, cashews, peanut butter, spinach, beans
•Calcium: milk, yogurt, almonds, broccoli
Supplements:
This can absolutely vary. Why? Because it depends what type of electrolytes our body needs the most and what kind of activity we are doing. For instance, some have higher sodium content, some are sugar free - all provide a baseline. Our favorite is Nuun if you are wanting something basic - it provides all of the electrolytes. However, reach out with hydration questions! There is a time and place for supplements that have added sugar and more sodium or less electrolytes overall.
FUEL.
In our original post, we asked the following question:
Are you fueling your body with the intention of taking care of your body? Giving it adequate fuel/nourishment every few hours to keep it running?
When we bring it back to simple with clients, we go over metabolism. The energy needed to keep our body doing what our body does best (pumping blood, digesting nutrients, producing hormones). The list goes on..
In order for our metabolism to thrive, it needs consistent fuel.
Now. We are talking as simple as simple gets. There are absolutely different case scenarios where one needs certain nutrients but for sake and simplicity of today, our bodies need consistent fuel.
What does that look like?
Wake up. Fuel your body. Let it digest. Fuel it again. Let it digest. Fuel it again.
Dependent on the fuel and portions you are putting in your body, it takes about 2-4 hours to fully go through your system to digest. Therefore, what does it look like to eat consistently (every 2-4 hours) throughout the day to fuel your body and metabolism?
I tell this to clients a lot:
Your body always works for you. Never against you.
It innately knows what and how much it needs for fuel. Sometimes, our head and our society/culture can get in the way of that.
Our challenge to you this week. What would it look like to fuel your body this week? Really start to listen to it and let it do what it does best.
Would it mean not skipping breakfast and eating something to jet-set your metabolism?
Would it mean adding some balance and more portions to your lunch so it holds you over until your next snack or meal?
Would it mean adding some carbs before a workout to jetset your muscle glycogen stores to achieve your workout goals?
Would it mean adding a snack before bed because your stomach is growling?