Advanced Track – More Water, Less Sugar
- If you are a weekend warrior, an athlete or work in extreme conditions, use our Sweat Rate Worksheet to specifically determine your hydration needs on workout days.
- Grow an indoor herb garden and use the herbs to flavor infused waters. See Tips to Decrease Sugar and Increase Water.
- Become a clean water connoisseur.
Athletes and those who work in extreme conditions require more fluid and electrolytes to replace what is lost in sweat. Dehydration by as much as two percent of body weight (three pounds of weight loss for a 150-pound individual, for example) decreased performance and increased injury by seven percent in runners sprinting for 19 – 40 minutes, according to one study(1). Staying hydrated also helps you perform at your very best while feeling like you aren’t working as hard.
Heavy sweaters need to replace electrolytes like sodium, potassium, magnesium and chloride from sweat loss, as drinking significant amounts of water alone will dilute electrolytes and lead to fatigue, confusion and headaches. Use our Sweat Rate Worksheet to better assess your fluid and sodium needs.
Grow an Indoor Herb Garden
Pick a few flavor combos (or create your own) from our Tips to Decrease Sugar and Increase Water to infuse your drinking water. Grow the herbs for your combos in your own kitchen and use them to infuse water and add flavor to your food. There are lots of ways to grow herbs in your kitchen nowadays, so do your research and find the best method for you.
Become A Water Connoisseur
You may be drinking a lot of water, but do you know much about what is in your water and the filtering process? Do you need to upgrade your filter? Do some research and become an expert on the topic of your drinking water. A good place to start is by asking for a copy of the last Water Quality Report from your water supplier. When thinking about filters, be sure that the one you purchase filters out specific contaminants that you determine need to be nixed after reviewing your Water Quality Report. Here are two helpful resources to get your started:
- Environmental Working Group’s Guide to Safe Drinking Water: https://www.ewg.org/research/ewgs-guide-safe-drinking-water
- World Health Organization’s Drinking water quality guidelines: https://www.who.int/water_sanitation_health/water-quality/guidelines/en/
Step #1: Plan it! Each week decide what your goal will be and create a plan of action to get you to the finish line.
Step #2: Share it! Commit to it by letting your tribe know what you will be working on and how you can help them.
If you choose challenge #1, determining your sweat rate, a fun exercise is to measure how much sweat you lost in water. Add it to a jar and show your tribe that the amount of water in the jar is equivalent to the amount of sweat you lost during the workout.
Step #3: Complete it! Do the work and reach your goals.
Step #4: Post it! Be an agent of change and post the results of your work on your personal social media accounts with #Zero2HealthyHuman to be entered into our weekly giveaway. The more you post with #Zero2HealthyHuman, the more you inspire others and the more chances you have at winning. So be sure to let your friends know all that you are accomplishing through Zero to Healthy Human.
Use the Fillable Challenges Tracker to track progress towards Advanced Track, Bonus and Tribe Challenges. See Great Goals to help you develop goals for your Fillable Tracker.
Armstron LE, Costill DL, Fink WJ. Influence of diuretic-induced dehydration on competitive running performance. Med Sci Sports Exerc. 1985; 17:456-461.