Men Made For More Podcast Episode 46: Signs You’re DehydratedSep 02, 2020
The majority of coaching clients that I work with are chronically dehydrated - and this is a major issue for those looking to reach high performance in their health. If you are dehydrated, your mental and physical performance will continue to fall short of your true potential. If you’re looking to improve your performance, your recovery, and your health - then it’s time to make hydration a priority. Learn why simply drinking a lot of water is not enough, and how to get rehydrated to feel and perform your best.
Looking to improve your nutrition to live a stronger and healthier life? Click here to download the 5 Day Roadmap to Living Healthy, Strong, and Fit. Day 2 is all on Nutrition! And the other 4 days will be just as valuable for you to implement.
Have any specific questions or content suggestions you want to see more of? Send me an email at [email protected] to keep the conversation going.
Men Made For More Podcast Episode 46: Signs Your Dehydrated
[00:00:00] Dave: Welcome to the Men Made For More podcast, A show designed by men for men. Looking to get strong, feel confident and live a high performing life. As men. We face many challenges as we try and strive for better life. Want to live a meaningful and confident life, but don't know where to start. You've lost your physical and mental edge.
[00:00:18] That's keeping you from living out your full potential. You're tired of talking about doing big things and you're ready to start living it. But the men made for more podcast. Our goal is to teach you how to strengthen your body, your mind, and your purpose. On your way to reaching your full potential.
[00:00:34] It's time to start living as a man. You know, you can be to help lift up those that matter most in your life. In this podcast, we'll leave no stone unturned as to what it takes to get out of your comfort zone and step into living a strong, competent, and high-performing life. We'll focus on the topics that matter most for helping you develop into the man you were made to be, our goal is to not only build strong men physically, uh, to help coach and develop strong friends, sons, brothers, fathers, isn't [00:01:00] owners, and professionals in every area of your life.
[00:01:03] I'm your host, Dr. Dave Paczkowksi proud husband, business owner, physical therapist. And strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you're at in your journey. Remember that you're made for more. I'm excited to have you with us today and let's dive into today's episode of the men made for more podcast.
[00:01:24] Hey guys, welcome to today's show. I we're talking all about hydration and the other end of the spectrum of dehydration. And this is so important and something that I felt really important to do a specific episode on because the majority of coaching clients that I work with are chronically dehydrated.
[00:01:43] And this is a major issue for those looking to reach high performance in their health. If you are dehydrated, your mental and your physical performance will continue to fall short of your true potential. And if you're looking to improve your performance, your recovery, your health, it's time to make hydration a priority until [00:02:00] you learn that.
[00:02:00] I simply drinking a lot of water is not enough and how to get rehydrated, to feel and perform your best. If you've ever felt sluggish, mentally foggy, low energy food, cravings, and overeating, or just notice poor recovery or poor performance. B and dehydrated could have played a significant role in some of those things.
[00:02:19] We're feeling, being properly. Hydrated plays a factor in so many functions throughout our body, physically, mentally, and especially even at a cellular level. And it's important to note, like I talked about the intro, do not assume you're hydrated simply because you drink a lot of water. Do not assume you're hydrated simply because you drink a lot of water.
[00:02:40] I get this all the time in the clients that I work with. So I just have to throw it out there. Cause a lot of people go, yeah, no, I drink plenty of water. And that poses two problems. First off, most people are pretty poor judges of what they're actually drinking. Once you actually find out how much water they're drinking.
[00:02:57] It's usually far less than the, [00:03:00] I drink plenty of water statement that we get. So that's one thing. People are poor judges of that. And then also if you're not getting the proper electrolytes, the proper nutrients, if you're not drinking it in the right time and consistently throughout the day, if your body's actually absorbing it, if you're just, then you are still potentially dehydrated.
[00:03:19] So I want to make that clear that you cannot assume simply drinking water is enough to be hydrated and you won't maintain proper hydration if you don't follow some of the other things that we'll talk about here towards the end of the show. I get it though. Staying hydrated. It doesn't seem challenging.
[00:03:35] Shouldn't be challenging, but it actually is extremely challenging. And people struggle with this all the time. And it's our busy lifestyles. It's maybe not liking the taste of water for some people. It's hard to stay properly hydrated, but it's such a prevalent problem. And it's one that needs addressing.
[00:03:52] Said if you're after physical performance or just mental performance, it's having more energy, more clarity. These are things that need to be [00:04:00] addressed. And I see this all the time. Like I said, both see it in a couple of ways, both at our performance physical therapy clinic and in the coaching clients that I work with that are more looking to not just reach high performance health, and looking to get fit, get leaner and improve their performance.
[00:04:17]With our PT clinic, the clients we see through there, we have people trying to fight through pain, usually injury inflammation. That can be some swelling, whether it's visible or not. There's usually inflammation and swelling kind of behind the scenes and with my coaching clients, it's guys looking to get stronger, improve their performance, lean up.
[00:04:37] And in both cases, hydration is such a cornerstone for proper health and performance. If in the swelling example, if you're trying to get rid of pain, get rid of inflammation, you need to give your body what it needs to flush. Some of that out to heal to actually let it do what it's supposed to do. If you're looking to lean up and get strong, you gotta be given your body and your muscles, what you need needs to do that.
[00:04:58] And if you're [00:05:00] showing up in the gym, are you showing up in your workouts? Dehydrated? You're not going to perform as well. Your conditioning is not going to be as good. You're not going to have the same strength, output. These are all things that you have to start being aware of and you have to start addressing.
[00:05:14]So what do you need to do to be aware of what do you need to start having more awareness around and what do you actually need to do to make sure that you're saying adequately hydrated? I'm going to go through. So there's four things I want to talk about here today, as it relates to making sure that you're actually staying properly hydrated.
[00:05:32] First thing, and this is going to go against what I said earlier a little bit, but the first thing is, drink enough water. Yes. Most people, a lot of people will say that they're drinking enough water, but actually track it, get a water bottle track. How many times you drink it and see how many ounces you're actually drinking.
[00:05:49] Don't even try and change anything. Just see what you're drinking. And then that'll give you a starting point that you can set some goals around. And like I said, though, drinking water and drinking enough water is not the only thing, [00:06:00] but it's still a big thing. And this is good. Old fashion, H2O water, not coffee, Susan tea.
[00:06:06] This is the water you're actually drinking in the form of you guessed it. Water. Generally speaking, aim for half your body weight in ounces at a time minimum. This is going to vary a lot person to person, how much you're sweating. There's some more specifics that. I use with clients sometimes that are looking to really push that higher performance of fitness, but for probably 90 plus percent, 95, plus percent of people listening, just saying for half your body weight announces and adjust it and adjust it based on how you're feeling up or down in that sense, second piece, make sure you're getting enough electrolytes, whether this is through food or through supplementation, that's your choice, but you need to be getting the proper electrolytes to actually absorb your water.
[00:06:50] This is where most people are missing the boat. Most people that are even good about drinking water. I know some people say they drink, you know, a gallon to up to like 200 ounces for the bigger guys [00:07:00] of water they're consuming a day. But if you're not getting the adequate electrolytes, then you're essentially, it's just running through you and coming out, coming out into, you know, when you go to the bathroom.
[00:07:11] So. That important nutrients intellectualize to consume would be mainly sodium potassium and magnesium. Said, there's plenty of plenty of ways. You can get this through whole foods. If you're trying to do that, I do think supplements in this case can be very beneficial just because you don't want to set.
[00:07:33] How do I say you don't want to sacrifice your fitness goals by trying to consume more foods throughout the day or snacking on things that might make you more hydrated, but not serve your. Your physical benefits. You're after you're trying to lean up trying to lose fat, those types of things. So supplements can be great because they have some or pill form.
[00:07:53] They have powder form. They have liquid form things that can the add into water to make sure that you're actually [00:08:00] absorbing what you should be absorbing. So that's key for people listening that are drinking enough water. You want to make sure that you're getting the proper electrolytes. There's some good companies out there that have it, just make sure you find, add something that has the sodium potassium and magnesium and avoid things that have any kind of excess.
[00:08:18] Fillers are calories, especially you can get these things with zero calories and making sure that you're still consuming those electrolytes a quick note on sodium. Some people, you know, if you're, you know, if you have with sodium or blood pressure, you want to be more aware of it. But for those that are healthy and active, do not fear salt and do not fear sodium.
[00:08:39] If you're, if you can stomach it, you can a little salt to your water. Make sure you're getting enough salt throughout the day. I don't want to put set. Milligram recommendations on it, but if you're not eating a lot of processed foods, if you're good about eating whole foods, you're cooking your meats, your veggies, you're having whole unprocessed foods like we talked about is so important.
[00:08:59] Yeah. [00:09:00] In previous episodes then. You want to make sure that you're adding enough salt to those foods so that you're actually absorbing it, especially if you're healthy, you're active. If you're working out, if you're sweating a lot, then you want to make sure that you're drinking extra water and getting some extra sodium.
[00:09:14] So if you're healthy, active, if you don't have any underlying cardiovascular problems, make sure you're not fearing salt, third piece too sane hydrated. Make sure you're monitoring, monitoring signs of dehydration. And some of the common ones can be your, the smell or the color of your urine. I, you want it to be you don't, you want it to be relative, should be ordered list.
[00:09:38] If it's, if it's darker in color, if it's very strong and odor, you're probably dehydrated. That's a reason that you need to be drinking more water and you can use urine as a general gauge the only thing, but it is a helpful thing. Do you want to get really specific? You can track things like how much water you're losing during workouts.
[00:09:57] If you're sweating a lot, if you are participating [00:10:00] in intense workouts, then you would want to way before the session and after the session to see how much water you're drinking and then hydrate accordingly to make sure that you can get back to your pre-session weight, at least by the next training day.
[00:10:13] They used to have us do this in football practice all the time. And in the, in the summer in Wisconsin had humid, full pads on middle of the day, two days, a man, I would, I would lose eight, nine, sometimes 10 pounds in a single practice. And that is a lot of hydration to replace. But if you're not weighing yourself and this is in extreme cases, if you're not, I should say, if you're not replacing what you're.
[00:10:38]Sweating out then that's a sign that you're probably going to be not recovering as well as you want to. You're not going to be performing as well as you want to. So make sure you're rehydrating. After for that. Another thing that I tell people to check and it's called pitting edema, and what that means is I said, it's a swelling that can happen.
[00:10:55] This when I say that there's things that happen so level, this is something [00:11:00] that you can kind of monitor to some degree. So pitting edema would be, if you think, if you sprained your ankle and you push your thumb into it and held it there, and then you lift your thumb up and you have the thumb imprint in your swollen ankle, that's putting a DEMA.
[00:11:14] That means that it's not returning to its yeah, you're the size of the desk skin there. The swelling that's stretched out is not returning to its normal state. And that can be a sign of dehydration dehydration, especially when it's not in the presence of an actual injury ankle sprain. We expected to have some of that, but if we're talking a things that still happens with people and you can kind of push into one, one way, have people do this some people's.
[00:11:40] If you kind of push into your shin and give some good pressure and hold it there for 10 seconds, release it off. You should not have a thumb print left in there. And you can pay attention to this. If you're finding that you're sitting in a chair or something and your legs pressed against the leg of the chair and you, you, uh, go walk around, you notice later that you still have an [00:12:00] indent from the chair.
[00:12:01] Those can be signs of dehydration. And those are more subtle signs that tell people the monitor, because that means you're, they're not good enough water. You're not good enough electrolytes or your body's not absorbing it well enough to be able to properly manage that last piece. Uh, two monitoring signs would be to pay attention to the less obvious signs.
[00:12:22] So things like hunger can be a side effect of dehydration, your energy, your mental clarity. Those are the things to talk about all the time where people get cravings. They think they're hungry. When in reality, that can be just your body's way of saying that it feels dehydrated. And the hunger signs, if that leads you to eat and snack and do those things.
[00:12:44] When your body really just wants water, then you're probably consuming extra calories. And you're probably setting yourself up for more of a challenge to reach your weight loss goals, your fitness goals. If you're reaching for food, when your body really wants water. And same thing. Like thirst can be a [00:13:00] great, great gauge, but the thirst happens after you're already dehydrated.
[00:13:05] If you're feeling really thirsty, then you're probably behind the game. You're already behind the eight ball on staying hydrated. Do you want to stay on top of your thirst? You want to make sure that you're not getting that point of feeling so thirsty that you need to drink something. So last point for staying hydrated, the one sock about today is set yourself up for success with the right habits.
[00:13:23] Habits are huge. Make sure you have a water bottle near you. If you're not going to be, you know, if you are. At a desk job and you're super engaged with your work and you can't, you're not always getting up and having time to go, you know, refill a cup of water, get a bigger jug of water, get a bigger thing that can support that and make sure that you're getting enough, have electrolytes handy.
[00:13:45] Again, whether that's through food, if you want to do it that way, that's fine. If you choose to go supplementation, then have those on hand and make sure that you're. Uh, taking them, uh, in the morning can be good before workout can be good after workout. It's really up to you in terms of how you want to [00:14:00] use that, but monitor some of those other signs to see if you need more or less.
[00:14:04] And then lastly, consistently throughout the day, not in bulk. And what I mean by that is that right? You want to consistently be drinking water. Do you want to think more steady stream of hydration versus your body's not gonna absorb it as well? If every three hours you just chug a 50 ounce thing of water, is it better than nothing?
[00:14:24] Yes, but it's much better to get those 50 ounces spread out over the course of those three hours. Little by little, your body will be able to better absorb that. And you'll be able to use more of it. So think hydrating consistently make it a habit and set yourself up for success. Hydration is way too important to ignore and living chronically dehydrated will wreck your performance, and this can be both physically and mentally, and don't fall into the trap of assuming that you're hydrated.
[00:14:52] Take the steps needed to make sure that you stay on top of this. This is such a low hanging fruit in our health and fitness. And while it's not overly challenging, [00:15:00] it does take some discipline and awareness to stay on top of it. But if you can stay on top of it, perform better physically you'll feel better mentally.
[00:15:08] You recover better sleep, better, heal better among so many other things. And if you're looking to improve your nutrition, hydration is believe it or not a big part in nutrition. And if you're looking to live a stronger and healthier life, head on over to the link in the show notes to download the five day roadmap to living healthy, strong, and fit, uh, piggybacking off of yesterday's show, we talked about mindset and the importance of that.
[00:15:32] Well, guess what next step, day, number two. It's all on nutrition and whether you're looking for nutrition help or help in other areas, the other four days will be well worth it. And just as valuable for you guys to implement as well. So go and check that out in the show notes. There's a link there to download that.
[00:15:47] And as always guys, I put my email there in the show notes now to reach out if you guys need anything, let me know if you guys have any feedback, any specific questions. The reason doing this is to spread the information on high performance [00:16:00] health, and to help you guys out. So reach out if you need anything and I'll talk to you tomorrow.
[00:16:03]Thanks so much for listening to today's episode of the manmade for more podcasts, hope you found today's show valuable and you have some actionable strategies you can apply to your life today. This is your first time listening. Thanks for being here. The aim of this podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.
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[00:16:40] I can't thank you enough for investing in yourself in this show. Please make sure to share this with a friend or post on social media and tag news. Your favorite part from today's show. If you haven't already make sure to join the men made for more Facebook group to be a part of a community of likeminded men that are elevating their game and living for more by searching men made for more on Facebook.
[00:17:00] [00:17:00] Keep challenging yourself growing and know that it's okay to get out of your comfort zone and know that you're made for more. Thanks for listening and see you guys soon.
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