RF Wellness Challenge: Fall Series
Today marks week one of our six week wellness challenge! Our goal is simple, to bring awareness to the lifestyle habits that are vital to supporting our fitness journey.
Who is it for?
If you are interested in making a higher commitment to your health and fitness, this challenge is for you! Each week for the next six weeks we will release a new challenge. Anyone can participate including friends and family!
What are the details?
The task is simple. Each week we will release one wellness challenge. Your level of participation is up to you, but higher adherence usually leads to better results. Additionally, we recommend pairing at least 3 days/week of classes or training at Requisite Fitness to maximize your commitment and consistency during the challenge.
Use #RFWellnessChallenge to share your journey on social media!
Week 1 – Hydration
Drink AT LEAST 1/2 of your bodyweight in ounces per day, where 1 ounce = 29.5mL
Hydration is essential for everyone. Stress, both physical and emotional will increase need for H2O through increased metabolism. So, if you’re working out regularly you NEED even more water especially immediately after your workout. Urine should not be darker than light yellow (exceptions: some supplements will alter the color).
Tracking water accurately is the first step to finding out if you’re getting enough. Simply measure and write down what you are consuming throughout the day – you might be surprised! Alcohol/coffee/juices/milk, do not have hydrating properties and should not be included when looking at hydration.
We do recommend not drinking water 20 minutes before meals and up to an hour after with NO liquids during meals. Liquids can impact the digestion process. A large glass of water upon waking is recommended and an easy way to get a head start on the day. If you’d like to take it a step further, a glass of water with a squeeze of lemon and Himalayan or celtic salt in the AM can increase immune function, decrease uric acid to fight inflammation and improve digestion. For more information on this morning ritual you can read this OPEX Fitness article here. Lastly, large amounts of liquids should be avoided too close to sleeping even though waking up at night tends to be more because of stress, not over hydration.