Dr. Allen Conrad – How To Maintain Your Fitness Levels During The Covid-19 Lockdown

Hydration And Weight Loss:

How Much Water Do I Need To Drink Daily?

One of the biggest over looked aspects of a weight loss program is hydration. The amount of water you drink is directly coordinated to helping your body function at its best, and this is especially true for helping weight loss. When your body becomes dehydrated, it slows down you metabolism. Keeping the body fully hydrated is essential for normal organ function, and your body needs water through the foods that you eat, as well as through 8+ glasses of water per day.

We discuss nutritional recommendations as part of our treatment plans, and have found that patient education about proper hydration helps people achieve their weight loss goals. By the time you are thirsty, you have already been dehydrated for hours.

How Much Water Do I Need To Drink Per Day?

The old standard for a 200lb person is 8 glasses a day, but there are other factors which must be considered. If you drink alcohol or smoke, add a glass. If you eat a diet high in salt, add a glass. If you drink coffee or tea, add a glass. Do you eat a lot of canned and processed foods? Add a glass.

The reason is these all can dehydrate you, and for some people just to break even, they need to drink up to twelve 8 oz glasses per day. Another benefit of increased hydration is that drinking extra water will make you feel full quicker after eating. This feeling that you are no longer hungry will make you stop eating, thus reducing calorie consumption.

Ways To Keep Hydrated?

Anything to help track your water intake will help you be more consistent. Some people find it easier to take out how many bottles of water they need for the day  and place them in the counter. By the end of the day, if the counter is empty, you have reached your daily quota. For weight loss, it is also recommended to drink a bottle of water right before you eat, as well as first thing in the morning to get your metabolism moving. Keeping track of your daily water intake will help with not only weight loss, but increased digestion and better skin.

How Does Water Help?

Keeping properly hydrated will help you eat less as well, as it will fill up your stomach so your brain stops sending signals that you are hungry. It can be very helpful for any weight loss program to drink a bottle of water before each meal, so that you don’t overeat. Other benefits of keeping hydrated include helping remove lactic acid from sore muscles after a workout, which can help you work out again sooner with less soreness.

Ways To Get Up Early For A Workout?

Don’t eat late the night before. When you eat a big meal, especially a high carb or fats meal, you will be sluggish and make it difficult to get up early for a morning workout. Getting up early is tough enough, so if your body is still digesting a big meal from the night before , it will slow you down. Planning the night before will help prevent injuries, and will make you better prepared for your workouts.

Why 8 Hours Of Sleep?

Getting 8 hours of sleep, and getting to bed at a reasonable hour will help you keep consistent with a morning workout routine. Morning workouts are a great way to start off your day.

Pack your gym bag the night before helpful?

When you are tired in the morning, you may find excuses why not to go to the gym. Getting everything packed and ready to go will help you keep consistent with your program.

What’s your favourite morning music selection?

Have a favorite cd ready to listen to that gets you excited in the morning, one that will get you motivated once that alarm clock goes off. Every little bit will help when you are trying to wake up early.

Is putting the alarm clock on other side of room helpful?

If you hit the snooze button, your chances of getting up for that workout drop 50% for most people. Place your alarm somewhere that you actually have to get up to turn off, because once you actually get out of bed to turn it off, you’re much more likely to wake up.

Should I prepare a light breakfast night before?

Prepare a light breakfast the night before will help give you the energy you need, and will help get you in a routine. Make it something light like scrambled eggs or oatmeal. That way you can just throw it in the microwave and get going. Set the coffee pot the night before, because you want everything ready to go so there are less obstacles holding you back.

How about I sign up for a morning virtual class with a friend?

Working out with a friend helps motivate you, and signing up for a morning class will help get you in a routine. Make it a class you like, so you look forward to it.


About The Author


Dr. Allen Conrad, BS, DC, CSCS is a Doctor of Chiropractic and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA).

He is the owner of Montgomery County Chiropractic Center and is also the Team Chiropractor for the Blackthorn Rugby Team.

Montgomery County Chiropractic Center 

1364 Welsh Road, North Wales, Pa 19454

215 628-2529





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