Weekly Nutrition Challenge #1 - Hydration

If you are new to boot camp, I know what you’re thinking.  What in the world am I doing getting up to workout at 5:30am? 

Two and half years ago I was right where you are.   But I committed to a month, and then one month turned into two, and before I knew it, two years had passed and my fitness level was better than it had been in over 5 years!

Fitness is one side of the coin, and eating well is the other.  Both fitness and good nutrition are important to health and if you are missing one part, you may miss out on reaching your goals.

Starting this month, I’m introducing a weekly nutrition challenge.  Your challenges will break bad habits and introduce you to new foods.  I challenge you to try each change for one week, and if it works for you, consider a month, if you feel better, consider 12 weeks.  And at the end of 12 weeks, you may have a new habit. 

Small changes add up over time and before you know it, you will be well on your way to eating well for life, rather than just following another diet that’s guaranteed to fail.

This week’s challenge:   Hydration (This is actually a 2-part challenge)

Part 1) Take in enough liquids

How much fluid should you drink? 

A good rule of thumb is to take your current weight in pounds and divide by 2.  This is the number of ounces of fluids you should have per day.  For example, if you weigh 150 pounds, you should take in 75 ounces of fluids per day. 

Which fluids are best? 

Try to make most of your fluids water, or a calorie-free beverage.   Unsweetened tea, coffee and club soda are other options if you aren’t a big fan of plain water.  Personally, I do best with water with a squeeze of fresh lemon, fresh lime or even a splash of OJ.   Find what tastes good to you – you’ll be more likely to stick with it!

Part 2) Avoid alcohol

Why no alcohol?  

·         Alcohol is a diuretic - it affects hormones that impact water reabsorption.

·         Alcohol has calories and few nutrients.  If you are trying to lose weight, this isn’t going to help.

·         Alcohol affects sleep.  A 5 am wakeup is tough enough sober, let alone with a hangover.

·         Alcohol increases your risk of injury.   A sprained ankle isn’t going to help you reach your fitness goals!

Are you up for this challenge?  Start today - calculate your water /fluids needs, then keep a reusable water bottle with you at all times.  Hold off on the alcohol this week, or better yet, try it for a month. 

To learn more, visit Alcohol: Friend or Foe? and/or Boot Camp Hydration 101.