It's official guys!
Cav's Fit for Summer 8 week challenge has started. Not only has it been a fruitful 2 weeks of weighting and testing everyone, but also 2 weeks of a lot of CHANGE. (Eating habits, Workout patterns, etc.)
Unlike any of the other challenges we've held before, the "Fit for Summer" challenge focuses on one's nutrition. For all participants, a change in the way we eat is a must.
The Challenge is divided into two parts: Quality & Quantity.
By using the list provided by Coach Cam, everyone scores points for eating the right things in the right amounts. Which brings me to the topic of this week's Food for Thought Friday:
Erhm....What about Water?
Well, water plays a big part in any dieting scheme.
Drink more water...Keep a bottle with you always...Sip whenever you can...
For anyone who has been on a diet before, you would have heard of similar hydration advice given along with other eating modifications.
Just in case you aren't convinced that water is just as important for you as a good diet, here are 5 reasons why you should pick up a bottle and sip away while counting your daily challenge scores:
Reason No.1 : Water enhances your energy level
If you’re dehydrated and sluggish, it makes it hard to get up from the couch to the box for a WoD. Water lubricates everything in your body, which keeps your cells working properly, your muscles oxygenated, and your brain functioning at its best — all of which helps you stay motivated and focused on your goal and challenge. The next time you are trying to decide whether you should come in for the Metcon, grab a glass of water instead of pouring yourself a cup of coffee.
Reason No.2: Water is WoD fuel
Now that you have gotten off your couch to the box, it's time to drink more water! If you’re dehydrated, your workout will suffer — and so will your results. In fact, just losing 2 percent of your body weight in fluid can impede your performance by up to 25 percent. And if you start out dehydrated, you’re just going to become more dehydrated as you sweat. To get the most out of your workout, drink water before, during, and after exercise.
Reason No.3: Water is a metabolism booster
Drinking water helps you burn more calories. That’s because whenever you eat or drink, your body burns energy to process whatever is coming in. And since water is calorie-free, you’re burning more than you consume. A study published in the Journal of Clinical Endocrinology and Metabolism found that healthy men and women who drank about 16 ounces of water experienced a 30 percent increase in their metabolic rate within ten minutes!
Reason No.4: When you are drinking water you are less likely to drink unhealthy drinks
With summer around the corner, we can all enjoy a nice cold soda or maybe even a light beer on a hot day to cool down. However, drinks like those are usually packed with a lot more calories compared to a glass of water. There are even some studies that suggest drinking ice water, which causes a sudden drop in body temperature, can increase a burn of extra calories. On a hot day drinking an ice cold glass of water...Sure, why not?
Reason No.5: Water helps cut down binge eating and snacking
Thirst can masquerade as hunger. So when you’re tempted to eat, you may actually just need a glass of water. Other symptoms that we often associate with hunger — such as a gurgling stomach or lightheadedness — may also indicate thirst. When you feel hunger kick in, try drinking a glass of water before you eat.
So the question now is...How Much?
According to Dr. John Berardi at Precision Nutrition :
Sedentary individuals drink at least 2L or about 8 cups of water per day
Athletes in normal climates drink at least 3L or about 12 cups of water per day.
Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.
And since we will all be working out like an athlete ***wink wink***and summer is just around the corner, aiming for 2L to 3L or about 8 to 12 cups of water per day should be sufficient. However, do listen to your body and adjust accordingly.
Tips on Drinking more water:
- Always drink 1-2 glasses of water with a meal (before or after)
- Infusing your water with fruits, such as lemons or oranges, will certainly make it more tasty.
- Log what you drink each day with an app or the spreadsheet provided for The Challenge under each day's comment section.
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)