The Secret to Smart, Easy Hydration
Tired? Dizzy? Headache? You might be dehydrated.
Staying properly hydrated doesn’t have to be complicated.
Read on to learn the why, how and how much of proper hydration.
Hydration is absolutely essential for restoring energy and speeding recovery.
Translation: we lose weight faster and get strong quicker when we’re hydrated.
What are some other reasons hydration is important?
1) Cellular regeneration.
2) Increased pain tolerance.
3) Increased metabolism to help you burn fat. 
4) Fatigue reduction: Sometimes fatigue is simply due to dehydration. When you’re dehydrated your blood becomes thicker. Which makes your heart work harder. 
So, proper hydration keeps the blood at the right consistency for:
1) more oxygen to muscles,
2) proper delivery of nutrients to cells,
3) removal of cellular waste and,
4) a lower heart rate.
But hydration is not just about water.
It’s also about minerals, electrolytes.
Magnesium, potassium, iodine, and sodium are all necessary to proper hydration.
And the best place to find your electrolytes is dark leafy greens like spinach, kale, and collard greens. 
Despite what you might have heard, there is no reasonably accurate way to prescribe even a ballpark amount.
Unless you are training for an endurance event longer than about ninety minutes, the key to knowing you are properly hydrated is, to be frank, the color of your urine. It should be pale yellow, like lemonade.
Lighter and you’re drinking too much. Darker, you’re drinking too little.
The great thing about a plant-based, nutrient dense diet is that you are getting a ton of water and electrolytes already through the foods you’re eating. Particularly in contrast to the standard American diet.
It’s also important to moderate drinks that will dehydrate you like coffee, sodas, and alcohol.
Another benefit to staying hydrated is that your muscles and connective tissue will move more fluidly and easily, requiring less effort and enabling more intense efforts and therefore more rapid strength building and growth.
So how can we stay on top of our hydration better throughout the day?
- Start your day with a tall, 16oz. glass of water. It will wake you up, kick start your metabolism, and curb your appetite
- Bring your water bottle with you wherever you go and sip BEFORE you’re parched. Feeling a little bit thirsty? Trust your body and take a sip. You’ll be glad you did.
- Pinch yourself. Literally. It’s called skin turgor, or elasticity. If you pinch the back of your hand and gently hold it for a few seconds before releasing it, you can tell you are dehydrated if it takes more than a couple seconds to return to normal. 
- Eat it: Stay on top of those electrolytes by eating your dark leafy greens like spinach, kale, and collard greens. 
And finally, it is possible to drink too much.
The condition is called hyponatremia, and it occurs when the sodium levels in the blood drop to a critical level and cellular tissues become bloated, leading to nausea, confusion, seizures, coma and even death.
But the condition is very rare. It typically occurs only in smaller, lighter endurance athletes overly concerned about racing in hot, extreme conditions.
So remember to trust your thirst.
And stay on top of your hydration.
It’s a crucial component to the fuel to your metabolic fire.
Do you take your bottle to work or on the road?
Let us know your tips in the comments below.
— http://relentlessgains.com/why-water-is-important-to-build-muscle-and-how-much/  http://www.psypost.org/2016/06/hypohydration-linked-pain-sensitivity-43477  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/  http://www.dailymail.co.uk/health/article-3096702/Could-one-five-GP-visits-dehydration-New-study-claims-fatigue-epidemic.html  https://myvega.com/blog/hydration-101/  https://saveourbones.com/dehydration-and-osteoporosis/