It’s such a simple, yet helpful, habit.
I asked a few of my early morning clients if they all had a glass of water before the session today.
To my UTTER SHOCK the majority of them said NO!
If you don’t already do this, you’re one of the people who would have said no, then you 100% should at a minimum be having a glass of water when you first get up.
In very simple terms, it will help to start the rehydration process after sleeping. You should do this even if you aren’t exercising!
If you are going to do a workout, a warm to hot glass of water / tea / coffee is a great way to help get you warmed up also.
My current routine is to have a tall glass (around 500ml) of water with a squeeze of lime juice and a pinch or two of salt.
I’ll have that whilst the kettle is boiling for my coffee.
That adds up to around 750ml of fluid if I’m not training.
If I am training I’ll have at least another 250ml of something (varies between BCAA’s or a carb/protein mix) before my warm up.
Drinking adequate water should be the foundation of proper hydration and nutrition.
It is a must for optimal performance (both physical and mental), will help reduce injuries (your muscles and and connective tissues need water) and all around health (including improved digestion.)
Water is the foundation but it is important to ensure that you’re also getting salt and electrolytes as well.
Many times I’ve seen people who claim to eat ‘healthy’ or ‘clean’ that don’t get enough salt because they aren’t eating any processed foods (which are typically high in salt/sodium).
Quite often these same people also believe that salt, or adding salt to foods is a bad thing.
If you’re active and sweating you need to be replacing the fluid, the salts, minerals and electrolytes that your body is using.
Some people sweat more than others and some people release more salts than others when they do sweat.
A good way to gauge this is to look at your clothing or headgear once it’s dried after a sweaty session.
Sweat lines that look like rings of a tree typically mean more salts are coming from your body. If it dries up pretty clean then there’s every chance you haven’t released a whole lot more than water.
The key here is not only drinking the water but actually absorbing it as well.
This is where the having the electrolytes, salts and minerals (either in your drink or in your diet) are vital.
Most of us are conscious of getting water WHEN we train but that is just the start.
It is in the recovery and adaption phase, AFTER the workout, the following 24-48 hours that hydration is paramount.
By now I want you to be thinking that pre-workout, during your workout and post-workout (ALL DAY AND NIGHT) is when we need to be properly hydrated.
Being adequately hydrated is one of the cheapest ways of improving performance, recovery and feeling better in general.
If you don’t add salt to your veggies or your cooking then start now.
Perhaps look at supplementing with some electrolyte powder and even magnesium if your diet is lacking in these.
Make it a part of your morning ritual.
Get up outta bed.
Go to the toilet.
Drink a glass of water.
Attack your day with purpose.