Hydration

Q: How does dehydration impact my workout? Should I hydrate the day of my workout? 

A: Dehydration will negatively impact your workout performance. When strength training fatigue should be a result of momentary muscle failure not dehydration.



Dehydration will negatively impact your strength training performance in the following ways:

• Reduction in blood flow

• Reduction in rate of sweating (heat dissipation)

• Reduction in blood flow, sweating, and heat dissipation leads to an increase in core body temperature

• Premature depletion of muscle fuel  

Hydration is important each and every day and not just the day of your workout. Just as regular and healthy eating habits are important, it is critical to have consistent hydration habits to allow your body to perform at optimal levels through out the entire day. To prevent dehydration, be sure to drink plenty of fluids and eat foods high in water (ex. fruits and vegetables). Producing clean, clear, and copious urine is a good indication that you're well hydrated.

Digestion

Q: How long does it take to digest the food we consume?

A: Digestion time varies for each individual. Normal digestion (food entering the mouth to waste being excreted) ranges from 24 - 72 hours.

Below is a list of tips that will help improve digestion

• Take small bites and chew your food: Taking small bites and chewing breaks your food into smaller pieces. Smaller pieces mean more surface area for saliva, bacteria, and enzymes to efficiently breakdown the food.

• Remain hydrated: Insufficient water intake and dehydration are primary causes of constipation.

• Improve your diet: A diet rich in natural and high fiber foods will aid digestion. A diet consisting of processed and low fiber foods will impair digestion.

• Know your food allergies: Food sensitivity and intolerance may hinder the digestive process resulting in bloating, gas, and pain.

• Regular exercise: The elevated blood temperature and contraction of muscles from exercise help aid digestion.