5 Helpful Tips to Meet Daily Fluid Needs
Brandon Nichols, RD, CSSD
While meeting fluid requirements during the swim bike and run is important, paying attention to fluid intake the rest of the day is also critical to overall performance and recovery. Due to hectic lives and busy training schedules many of us fall short on the everyday consumption of this essential nutrient. Here are five tips to help you perfect this cheap and easy performance aid.
- Be more efficient and earth friendly by carrying a 32 oz BPA free “Nalgene” type bottle and drink at least one fill in the morning and two refills between noon and 8 pm.
- Start your day with hydration in mind, allowing yourself a moderate amount of caffeine if needed, but transitioning to decaffeinated coffee, tea and herbal tea. Just to clarify, while caffeine may act as a mild diuretic, it doesn’t produce greater urine volume when compared to the same volume of caffeine free fluid. There are ergogenic effects to caffeine, but only if your body hasn’t already developed a tolerance to caffeine.
- Carry water with you at all times. It’s ok if they make fun of you for carrying that big bottle of water with you everywhere. It’s also ok if it doesn’t fit in your car’s cup holder, just have your spouse hold it for you- this will make them feel quite supportive.
- If you feel a cold coming, add 1 packet of Emergen-C (with 1000 mg Vit C) per day. Or, if you simply dislike water, spruce it up with some fresh lemon or lime.
- It may also be appropriate to drink juice (100% pure), skim milk, soy or almond milk with meals as well to increase fluid intake. Just understand that liquid calories go down easy and must be accounted for.