Exercise is a key element in maintaining a healthy lifestyle, but a combination of balanced nutrition and proper hydration sets the foundations for great fitness and overall well-being.
The fuel you provide your body significantly impacts performance, recovery, and long-term health. This Nutrition and Hydration Week, WOW Hydrate is deep-diving into the roles of nutrition and hydration and bringing you a 101 guide to staying nourished and hydrated!
The Role of Nutrition in Health and Fitness
Nutrition is critical for health and fitness. A well-balanced diet rich in essential nutrients will reward you with improved energy levels, the endurance to go the extra mile and aid recovery after your workout.
But what should you be eating? Here’s a breakdown of the nutritional components you should care about if you’re into health and fitness:
- Carbohydrates: Carbs are your body’s primary energy source! You’ll find them in whole grains, fruits, and vegetables, sustaining your energy levels and enhancing your endurance.
- Fats: Healthy fats – think oils, nuts, and dairy – provide a longer-lasting energy source and support overall body function. You need these to supply sufficient calories, nutrient absorption, and some essential elements, like omega-3s.
- Vitamins and Minerals: These powerhouse micronutrients play a crucial role in energy production, muscle function, and immunity, too. You can pack these into your body by eating a variety of colourful fruits and vegetables. Just fill your plate.
- Proteins: Amino acids are the building blocks for muscle growth and repair. Go for meat, fish, and eggs, and you’re on the right track - beans will work, too!
Pay attention to portions: you want a quarter of your plate to be protein, a quarter to be starches, and half to be vegetables. That way, you can get all the fats, proteins, and carbohydrates you need, plus loads of micronutrients (vitamins and minerals) to power your metabolism, immune system, and muscle-building processes.
Try to make your meals as balanced as you can. Include foods from all the major groups, especially if you are working hard. For example, you could have salmon (protein) with rice (carbs), lemon, and vegetables (vitamins and minerals). Or you could eat some chicken (protein), nuts (more protein), couscous (carbs) and salad (vitamins and minerals).
Why is Hydration Important?
Hydration is important, but it is often overlooked. Staying hydrated plays a fundamental role in transporting essential nutrients, beating fatigue, supporting performance, and helping recovery.
No matter what you’re doing, you should always look out for the signs of dehydration. These include:
- Gastrointestinal problems
- Headache
- Feeling thirsty
- Feeling tired or dizzy
- Dry mouth
Unfortunately, dehydration can negatively impact recovery by preventing nutrients from getting to cells. The body can’t transport factors to muscle tissue, stopping them from working as they should.
Sometimes, you will also notice a decrease in performance if you’re dehydrated. Your body simply can’t do what it is meant to do.
How much water you need depends on several factors.
For example, you’ll need to drink more in a hot, humid climate. If you’re going running in the tropics, you will need to drink almost constantly.
The intensity of the activity also plays a role. Completing an Iron Man will take more effort than completing the work commute. But don’t underestimate how hydrated you need to be to maintain concentration even if you’re sitting down - nobody likes to have a brain fog descend in the middle of anything.
Then, you should consider the water content of your food. Some items on your plate, like fruits and vegetables, are 90% water, while others, like meat, are perhaps only 50%. Crisps are even lower in water content!
Generally, you need at least two litres of water daily if you’re active, and more in hot weather.
Practical Tips for Building Healthy Habits
Of course, eating well is more challenging than many people realise. While you do have to make changes, don’t feel like you need to overhaul your entire lifestyle all at once - it’s better to lean into small changes you know you can keep up for lasting effects.
Fortunately, there are plenty of little ways to add more nutrient-dense foods to your diet:
- Cook your meals ahead of time in batches and store them in the freezer until you need them.
- Drink plenty of water throughout the day, and generally try to stay hydrated.
- Try to avoid skipping breakfast - it really is the most important meal of the day!
- Use healthy foods that replace the ones you want to avoid (e.g., dates instead of sugar).
- Don’t force yourself into new healthy habits all at once: instead, lean into them gradually and one at a time.
If you find staying hydrated throughout the day hard, get creative. For example, try infusing water with hibiscus or other sugar-free herbs and leaving it in the fridge until ready. You could also use hydration apps that buzz when you need to drink.
And, of course, you can use WOW’s electrolyte water. It’s pre-bottled and easy to grab, comes in two yummy flavours, and is ideal for that post-workout replenishment or any time you need to step up your hydration, from long drives to late night study sessions.
The Long-Term Benefits of Prioritising Nutrition and Hydration
Prioritising long-term nutrition can have some extraordinary benefits for athletes and people who train consistently. You’re far less likely to fall off the bandwagon if you can get this aspect of your health kick right.
For example, you will notice improved energy levels, mental clarity, and physical performance. Healthy foods power your metabolism and keep it revving.
You can also reduce your risk of chronic diseases. Heart disease, diabetes and even cancer are far less likely once you start eating healthy foods, like whole grains, beans, and vegetables.
Finally, you’ll experience superior recovery from your workouts with proper nutrition and hydration. Healthy foods like nuts and berries help your body bounce back from intense training sessions.
Why WOW is a Smart Hydration Choice This Nutrition and Hydration Week
So, we’ve established that water is essential, but we offer a range that targets your hydration and nutrition goals at the same time (WOW indeed). Our high-quality collagen protein water is fantastic for rapid recovery post exercise, while our electrolyte water helps you stay hydrated whatever you’re doing, while also packing in essential vitamins and minerals. It’s never been easier to stay hydrated and happy the WOW way.
We’re celebrating Nutrition and Hydration Week with 20% off across our range between the 17th and 23rd March - so that you can stay active, hydrated, and nourished the right way. Not only that, but we’re also celebrating with an exciting prize draw.
Want to know more? Head to our prize draw page to see what’s up for grabs!
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