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The Best Way to Hydrate for Competitive Athletes

Staying on the cutting edge of fitness is crucial for a competitive athlete to remain at the top of the game, whether it’s football, cross country, basketball, or boxing. Strong muscles, high endurance, and healthy hearts go a long way in taking them to the finish line. 

Getting proper fluids—including plenty of water—is a big part of keeping athletes fit on the field or in the gym. Not only does it enhance athletic performance, but it sharpens mental focus and boosts immune health, which are also key to winning. Athletes must know when and how to hydrate to make the most of their performance skills. 

Know When You’re Dehydrated

Did you know the body is made of 50-65% water? No wonder it’s so important to hydrate, especially when participating in sports. When you don’t drink enough water you begin to experience symptoms like headache, fatigue, dizziness, nausea, poor appetite, and cramping. Urine is likely to turn darker the more dehydrated you become, too. The best rule of thumb? The lighter the better.

How Much Water You Should Drink?

In normal circumstances, a person should drink half of their body weight in ounces daily. For example, if you weigh 150 pounds, you need to drink 75 ounces of water throughout the day. If it’s hot or humid, it’s a good idea to bump that number up

If you’re an athlete in training, you should consume 16 to 24 ounces of fluids for every pound lost in sweat. To find out what your number is, weigh before and after your workout to determine how much you typically lose in sweat. 

When to Hydrate With Sports Drinks 

Sports drinks provide carbohydrates and electrolytes lost through sweat when working out. Consumed along with water, the best time to hydrate with sports drinks is before, during, and after competition. This is referred to as the 3-H Rule: Drink when Hot. Drink when workouts are Hard. Drink when workouts are longer than an Hour.

Before

Your muscles need carbohydrates for energy, and sports drinks help provide those before an event. Sports drinks are also great for those morning practices when skipping breakfast. 

During

Sports drinks are a smart way to hydrate during exercise lasting 90 or more minutes and may even help athletes perform longer and more effectively. 

After

Replace fluids and electrolytes lost in sweat after a workout with a sports drink. For full recovery, add food and other fluids that provide additional nutritional support. 

Watch the Sugar 

Regular sports drinks are high in sugar, so avoid drinking them when at rest. It’s much better to hydrate with water throughout the day, adding in other beverages like milk for nutritional benefits.

Before Your Next Workout, Give Us a Call
To hydrate your competitive athlete or to schedule water deliveries—including sports drinksgive us a call.

Symptoms of Dehydration During Exercise

With the average person’s body being made of 60% water, you know water has to be good for you. Maintaining a consistent daily intake of water is key to good health and keeping your body and brain at peak performance levels. If you aren’t getting enough water each day, you’ll feel the difference—especially when exercising. 

Exercise causes you to sweat, losing water from our body. If the fluids are not replaced, you can become dehydrated and experience symptoms that keep your body and brain from functioning at 100%. People in intense exercise programs are even more prone to dehydration, making it all the more important to drink fluids before, during, and after exercise. 

Pay attention to these four signs of dehydration to keep your water intake in check and your body and brain in motion.

Higher Body Temperature

When working out hard enough to break a sweat, that means your body temperature is rising, causing you to lose water. This is a great way to rid your body of toxins and exercise your heart. However, if you’re dehydrated while working out, your body temperature won’t return to normal as it usually would, resulting in additional fluids being lost and worsening your dehydration. To avoid this, drink water throughout your workout so your body temperature remains in a normal range, from warm up to cool down.   

Muscle Cramps

While some people experience muscle cramps while they’re sleeping, others have them during workouts or while participating in a sport. Not only are these painful, but muscle cramps can stop you in your tracks, interfering with your performance. Muscle cramps can be a result of dehydration, which can be remedied by increasing the amount of water you drink as well as your potassium levels. Next time you feel a muscle cramp coming on, grab a bottle of water and a banana to go, so you can get back in the game. 

Fatigue

Feeling sluggish in body and mind? It could be that you’ve been slacking on water consumption, leaving you dehydrated. It’s always important to drink water throughout the day, from the time you wake up until you turn in at night. This is especially true during exercise or while spending time in a hot environment. Staying hydrated will help you fight off fatigue and keep your brain on task.

High Blood Pressure

It’s normal for your blood pressure to gradually increase while you exercise. It’s all part of the workout, challenging your body to grow stronger. Those in a regular exercise routine can tell when their blood pressure rises, and can maintain a healthy balance throughout their workout. But, if you are dehydrated during this time, your blood pressure can elevate quickly, causing you to feel tired and unconditioned. Once again, water is key to helping you maintain your physical routine for a healthier lifestyle.

Ready for a Tall Glass of Water?

To learn more about how good water is for you or schedule water deliveries, give us a call.

Here’s What Happens to Your Skin When You Drink Enough Water Daily

The benefits of water are amazing. Water can improve focus for work, school, sports, and hobbies. It can pick you up when energy is low. Water has the power to help maintain metabolism and digestion, while also curbing hunger. And if you’re feeling down or anxious, water can help balance your mood.

Water is essential for overall health, giving your body and its organs what they need to stay in top form. Being the body’s largest organ, skin relies on water to keep it protected and glowing from day to day. 

When you drink water for your skin, you welcome all the advantages that go with it to love the skin you’re in.

Hydrated Skin

Not only can the environment zap the skin of hydration, but depleted water levels in the body make the situation worse. Without enough water in your body’s system, your skin can dry up, wrinkle, and become tight and flaky. By adding water to your daily routine, skin can rehydrate for a healthier glow and texture.

Less Noticeable Wrinkles

Consumers spend thousands of dollars on cosmetic fillers and injections to remedy wrinkles. Increasing water intake now could alleviate the need for many of these procedures in the future. When you drink water for your skin, wrinkles fade as the skin plumps from hydration, giving you that spa look without any of the expense.

Younger Looking Skin

Proper water hydration improves your skin’s elasticity, making it bounce back to youthful plumpness. Add smart eating habits with hydrating foods, like olive oil, berries, and salmon, and you could turn back the hand of time for a more youthful appearance.

Better Control of Blemishes

For those who face issues with blemishes, drink water for your skin and see if it improves. Water flushes the body of toxins, which can be the leading cause of acne. 

Less Need for Moisturizer

Drinking water helps keep your skin supple, lessening the need for moisturizers. However, including some moisturizer in your daily plan is recommended. Use it on your face and body after showering or washing your hands to protect your skin and keep dryness at bay.

Know How Much Water to Drink Each Day

Learning how much water to include in your day is important, as it helps you build your water routine. An easy way to know your daily water amount is to divide your body weight in half, then use that number as the goal for ounces to drink each day. 

As a side note, always take into consideration how much water you may lose due to exercise or intense outdoor activities. Adding more water to your daily tally may be a good idea in such situations. Also, listen to your body. If you’re feeling great and your skin looks radiant, you may have hit your mark. 

Thirsty? 

To learn more about the benefits of water or to find out how to schedule water deliveries to your home or business, give us a call.

How Much Water Should Your Dog Be Drinking?

Dogs, like humans, need an adequate intake of water per day. Water regulates your dog’s body temperature, as well as aids in digestion and waste removal. 

Dogs tend to only drink when they’re thirsty. However, this doesn’t always mean your dog will drink enough throughout the day. On warmer days, when your dog is running around the yard, they may need extra water. Some dogs get dehydrated when they’re stressed or anxious, so this should be taken to account as well.

Some Dog Drinking Guidelines

There are a few things to consider when thinking about your dog’s hydration habits. How big are they? How old are they? Are they more active or sedentary? Here is a general guideline for dog hydration. Consider the following:

Size

On average, a healthy dog should consume about ½ to 1 ounce of water per pound of body weight per day.

Diet

A healthy diet is just as important for your dog’s overall health as it is to their hydration. Dogs that eat dry food will need more water compared to those that eat only wet food. Be sure to steer clear of any added sodium, as this can increase your dog’s thirst.

Age

Compared to adult dogs, puppies need about ½ a cup of water every two hours, and need to be closely monitored. Senior age dogs tend to be able to monitor their own water intake. 

Weather

The temperature outside can drastically change your dog’s hydration needs for the day. If it’s hotter than usual, or if you notice a higher heat index, make sure you plan your dog’s day around this.

Medication

Just like certain human medications, some canine medications can increase dry mouth and cause your dog to drink more as a result. Make sure you ask your vet if a new medicine might interfere with your dog’s thirst levels.

Signs of a Dehydrated Dog

When we look at hydration guidelines for dogs, it’s important to also discuss ways to tell if your dog is dehydrated. Dehydration in dogs is not as obvious as it is in humans, and therefore you should pay close attention if you suspect your dog is dehydrated. 

Check your dog’s:

Gums

A healthy dog’s gums are bright pink, wet, and slobbery! If your dog’s gums are dry or sticky, this suggests dehydration.

Neck Skin

When you pull on the skin of your dog’s neck, does it quickly fall back down? Or, does it form a sort of tent? If you notice the latter, your dog is dehydrated. 

Ways to Keep Your Dog Hydrated and Happy

Just like in humans, dehydration can cause lethargy and loss of appetite in dogs. Here are a few ways you can keep Fido hydrated, healthy, and happy.

Provide more water bowls––If you want to ensure your dog drinks more water, try to set up water bowls in multiple locations in your home. 

Make a doggie smoothie––if you’re interested in sharing your morning smoothie with your dog, you can! As long as you avoid any unsafe ingredients and try to moderate their intake of lactose and dairy, they’ll be fine. Sweet fruits like strawberries, blueberries, and apples are all healthy snacks to share with your dog. Let ‘em lick the spoon, too!

Soak kibble-–Kibble is naturally a dry dog food. If you want to make it more hydrating for your dog, you can always soak it in water before feeding them. 

Wash your dog’s bowl often––Dogs are muddy creatures that love messes and all things dirty––except when it’s in their water bowls. To avoid a dirty, murky bowl, wash your dog’s bowl a few times during the day. 
For more hydration tips for you and your four-legged friends, visit our blog.

Parents: Here’s How to Help Your Child Drink Water Safely at School

The Covid-19 pandemic has altered our sense of safety, to say the very least. And now that schools are reopening, parents have another concern to worry about in addition to the coronavirus––stagnant water fountain water. The longer water sits in pipes, the longer it deteriorates, and can leave your child susceptible to dangerous conditions.

Whether your children’s school plans to reopen in the next few weeks or in coming months, parents, teachers, and staff already have their hands full preparing for the continuity of education and safeguarding the health of students and adults in the buildings.

Here are a few water safety precautions to keep in mind when you send your children back to school. 

Lead in the Water Supply

Lead in drinking water is already a huge issue for many Americans, particularly those living in poverty. It’s also one of the potential problems of stagnant water in schools. Results from one-time tests for lead contamination might not reveal the full scope of a lead risk because it can take up to three months of regular water use to effectively control lead in the water supply.

Lead contamination can lead to cognitive issues such as diminished IQ loss and behavioral problems. In 2018, a report showed that more than 40% of U.S. schools failed to test for lead in 2016. Other drinking water contaminants include disinfection byproducts, Legionella, and other microbes, which can cause lasting health issues. 

Tap Water Quality

In order to maintain normal water quality, water needs to keep flowing––faucets turned on and off, toilets flushed, and water fountains used. When this doesn’t happen, the water in the school sits and builds up in the pipes overtime. In some instances, individual schools may have had some activity during the pandemic if they served meals or convened meetings, but it’s possible no water has flowed at all.

Every city has its own distinct water service map, and school water supplies are also distinct, so planning how to ensure quality drinking water will differ from building to building. If your child’s school is not yet reopening, there’s still time to upgrade the building’s water quality before students return.

Here are a few ways you can help make your child’s school a safe place to drink water:

  • Ask school administrators what plans are in place for safe drinking water and/or water quality.
  • Advocate for transparency and public sharing of all water test results.
  • Provide information to the school and other parents about shutdown-related water quality issues.

If the school plans on opening later in the year:

  • Seek information about water management protocols that your child’s school can use for future water quality tests.
  • Learn how the school can restore and maintain safe drinking water for students.
  • Develop a plan to inform families about all of the water tests for the school building.

In the meantime, if you want your child to drink healthy, quality water, send them to school with a pre-filled water bottle––enough to last them all day. If your child’s school has proven that their water is safe to drink, you can let your child refill their bottle during the day.

If, for any reason, you think that your child’s school water may be unsafe for consumption, make sure you remind your child to abstain from refilling their water bottle during the school day. If you’re looking for delicious, quality drinking water, contact Water Way! We provide water delivery that fits your busy school schedule, so you’ll never leave home without a refreshing bottle of water.

Water, Coffee, Sports Drinks, and More: Which Water Way Products Will You Get Delivered This Fall?

When our customers think of Water Way––pure, high-quality water is one thing that comes to mind. The next thing? Fast, convenient water delivery––no matter the season! Home water delivery is a great way to foster healthy hydration habits with your family. But besides water delivery, we also deliver sports drinks, coffee, water coolers, and so much more. Here’s a short run-through of all of the wonderful products we deliver––all year long.

Pure Water

Interestingly enough, many people have opinions about the tastes of certain commercial brands of water. But to be honest, we agree––not all water tastes the same! We believe taste and purity are the two key components that set our water apart from other brands. Water Way’s spring water sources are the best available with impeccable quality standards. 

Our water is perfect for your kid’s hydration during the school day, hydration during your workday, or even after-school activities. 

Skip the Line at the Coffee Shop

Imagine waking up in the morning and not having to get ready to get a cup of coffee. With our coffee delivery, you can enjoy the convenience of always having coffee waiting for you in the morning––right on schedule. Our coffee is available by the case or by the pallet and includes specialty K-cup coffee, coffee packets, and filter packs. 

Along with coffee packets, we can also deliver coffee equipment such as coffee makers or stations. You never have to worry about boiling a pot on the stove again.

Sports Drinks for Optimum Hydration

If your kids are playing after-school sports this year like soccer, football, tennis, or baseball, you need to make sure they’re staying hydrated. Our flavorful line of sports drinks can help make hydrating tasty and fun. In addition to sports drinks like Gatorade, we also offer Sqwincher Freeze Pops for those long, hot days of practice in the sun. 

They’re great for sports, or if you just want a hydrating, tasty treat on-the-go!

Water Way Delivery Is Safe and Easy

We know you may be reading through this and feeling hesitant due to the constant spread of COVID-19 in Alabama, but we can assure you that we are taking every preventative measure to ensure our customers stay safe during routine water delivery. We have a full blog that outlines our safety protocol, here

In addition to your safety, we value your time! If you need to make any changes to your schedule, we are more than happy to adjust our truck delivery to fit your needs. Our promise is to deliver you refreshing water, and we will stop at nothing to deliver on that promise. If, for any reason, you need to cancel a future delivery, just reach out to your delivery person and we can adjust your schedule accordingly. 

For more information about water delivery, contact Water Way today. 

Whatever School Looks Like This Year, Keep Your Kids Hydrated

Because of the COVID-19 pandemic, school this year might look like a computer screen, countless breaks, frustrated parents, and lots of “recess.” But that’s okay! No matter where your child is in school this year, make sure they stay hydrated. 

Here are some ways you can help your kids stay hydrated during the school day––wherever they may be.

Stay Hydrated with Your Kids

Children tend to copy their surroundings, especially adults who are closest to them. If you’re (no judgment!) sipping on an ice cold Coke, chances are, your child is going to want a taste. If you want to instill healthy hydration habits in your little ones, make sure you set a good example––drink water with them!

If you want to start staying hydrated, we recommend getting a large water bottle, so that you get in the habit of refilling it when it’s empty. Buy your child a water bottle that they can refill, and maybe make a game out of who can finish their water first. This is a great way to start a habit of regularly consuming water.

Include Water-Based Foods in Their Lunchbox

Many fruits and vegetables are made up of water, making it easy to get extra hydration at breakfast, lunch, and dinner. A few fruits you can include in your child’s lunch include cut-up watermelon, cucumber slices, grapes, and cantaloupe. Since fruits like watermelon are sweet, it should be relatively easy to get your child used to eating them.

Let Your Child Pick Out a Water Bottle

Be honest, as a child, how likely were you to drink out of a boring clear container? Probably not likely at all! Your child, more than likely, applies the same reasoning to other bottles of water. Instead of making your child drink water out of a regular cup, take them to the store and let them pick out a reusable water bottle. Look for ones with their favorite cartoon characters on it. 

If you want, you can even buy them a few packs of their favorite stickers to let them customize it with their name. This is a great incentive to help your child stay hydrated––and it’s fun for your child. Win-win!

Pack Water in Their Lunchbox

If your child is back in school, it can be hard to know if they’re staying hydrated. So, including a small bottle of water is a great way to make sure they get enough water during their school day. 

Going back to the previous tip, it could be a fun surprise to pack their favorite water bottle for lunch.

Skip the Fruit Juice

Fruit juice is a popular drink of choice for children because it’s sweet, tasty, and usually comes in fun packaging. But a lot of commercial fruit juices contain tooth-decaying sugar, additives, and little to no actual juice. Instead of spending money on artificial juice or sodas, consider limiting your child’s intake of these less healthy drink choices.

At Water Way, we understand the importance of hydration, and how it benefits your overall health. For more resources on hydration, be sure to check out our blog

Keeping Your Baby Hydrated This Summer

Even if you don’t notice beads of sweat dripping from your toddler’s forehead, they can be losing large amounts of fluid to perspiration in hot weather. If your toddler has a flushed face, skin that’s warm to the touch, or rapid breathing, they may be dehydrated. Most people know that adults need to drink about eight glasses of water per day, but keeping babies hydrated has other considerations.

Does Your Baby Need Water?

Healthy newborns get all the water they need from breast milk, even when it’s hot outside. Unlike adults, babies do not need water to stay hydrated. Giving a young baby water can decrease their appetite, and prevent them from receiving the nutrients they need from breast milk or baby formula. 

Not to mention, excessive water given to babies under six months of age can result in a rare but serious condition called “water intoxication.” The safest thing to do is to only give your baby breastmilk or baby formula. Always remember to mix your baby’s formula per the instructions on the box. Adding extra water to make the formula “last longer” can result in water intoxication or poor weight gain. 

When Can I Give My Baby Water?

If you’re reading this, you’re probably wondering “well, when can I give my baby water?” We recommend waiting until after your baby is six months of age. After six months, it’s a great idea to start introducing sippy cups with water. 

How Much Water Should I Give My Baby?

A two-to-twelve-month-old baby needs two to eight ounce of water per day in addition to the water they get from breastmilk or formula. In general, babies that are six months or older can drink as much water as they want. You can slowly increase their intake of water as you introduce more solid foods into their diet. Once babies turn one year old, they need about four cups of water per day. 

Can I Give My Baby Tap Water?

Tap water works well for mixing formula or for drinking from a sippy cup. If you’re concerned about the quality of your city’s water supply, contact your local health department. Water does not need to be boiled unless there’s a concern about unsafe water. If you’d prefer to use bottled water, you can, but make sure that you also integrate tap water into your baby’s diet, as it contains fluoride! Fluoride is a mineral found in tap water that helps build strong enamel and keeps cavities from forming. Trying to stay hydrated, but don’t want to leave the house? Set up water delivery! It’s a fast, convenient way to get water delivered right to your door. Contact Water Way for more information.

Swimmers: Maintain Proper Hydration This Summer

Hydration is probably one of the most underlooked aspects of sports. For cyclists, the reminder to stay hydrated is a water bottle hooked to their bike, for runners, a drink is typically in hand. But what about for swimmers? 

Sweat is typically not visible on swimmers, because they’re constantly immersed in water. Yet it’s still just as present, as it is on a runner or cyclist. So, why is it important for swimmers to maintain proper hydration at the pool? 

Water Is Required by the Body While Exercising

Water is an essential part of normal body function, and is required in the transportation of red blood cells throughout the body, as well as the formation of protein and glycogen. In order for muscles to grow and recover, water is crucial. Hydration also helps regulate the body’s temperature and lubricate joints––both of which are important for swimming.

Without proper hydration, swimmers risk developing cramps both inside and outside of the pool. They can experience early onset fatigue during workouts, poor response times, and an increased risk of injury. 

How Swimmers Can Avoid Dehydration In and Out of the Pool

There are many studies available that debate the required amount of water a person should consume daily. A general rule of thumb is to take your body weight, divide it by two, and drink that much water in ounces. 

Since swimming takes place in water, it can be difficult to know how much a swimmer is sweating, and how much water they need to drink to stay hydrated. The most accurate way to check your hydration status is to look at your urine output (how much you’re urinating), as well as the color of your urine. Urine that’s a pale yellow color indicates proper hydration, and darker urine indicates someone who is dehydrated. 

Know the signs of dehydration:

When in doubt, it’s best to always look out for the telltale signs of dehydration:

  • Thirst
  • Headaches
  • Fatigue
  • Dizziness
  • Weakness

If you’re an athlete, you need to always pay attention to your hydration levels to avoid getting injured or dehydrated while out on the field, on the track, in the pool, or on the court. 
For more tips on hydration, visit our website.

Stay Hydrated While Working From Home

For months now, employees across the country have been hunkering down in the comfort of their homes in order to prevent the spread of the coronavirus (COVID-19). It’s safe to say that if you’re juggling mountains of work, you’ve probably unintentionally neglected self-care during this time of isolation. When our schedules are drastically disrupted, it can be much harder to maintain healthy habits such as hydration and regular movement. 

Here are a few tips to help you stay hydrated while working from home. 

Set Hydration Goals

One of the easiest ways to stay on top of your hydration is to set benchmarks for hydration, such as drinking a certain amount of water before breakfast, again before lunch, and again before dinner. Setting attainable goals is a great way to meet your water intake goals for the day. A plus? You’ll be less likely to binge eat, or mistake thirst cues for hunger cues. 

Set Alarms on Your Phone

Setting a phone alarm for drinking water is actually a great technique to stay hydrated. It’s easy to forget to stay hydrated, especially if you’re in meetings all day, or have a million other important things on your plate. By setting an alarm, you are automating a regular reminder to yourself to stay on top of your goals. After you depend on an alarm for a few days, it’ll start to feel like second nature.

Wipe Down a Surface, Take a Sip

If you’re someone who is motivated by cleaning, you may benefit from making a game out of hydration. Every time you wipe down a surface in your home, drink a glass of water. It’s a great way to do something for your environment and for your body at the same time. 

Swap One Sugary Beverage a Day

If one of the biggest things keeping you from staying hydrated is unhealthy habits––start small! Instead of getting rid of every soft drink or fruit juice in your home, swap out one a day with a glass of water. If flavor is what keeps you from staying hydrated––add a fruit slice to your next glass of water.

Set Up Water Delivery

Water delivery with Water Way is a convenient way to have fresh, great tasting water delivered right to your door. Whether you need one gallon of water or five, we can provide your home with clean, refreshing water in a variety of sizes and types. If you’re interested in a filtration system, our team is experienced in installation and maintenance, and will be happy to install a filtration system in your home. 
Staying hydrated while working from home doesn’t have to be hard. In fact, with Water Way, it’s easier than you think! If you’re interested in our water delivery services, or filtration systems, please contact us.