Trainer Tip: Protecting Your Hard Work by Staying Hydrated

Mar 13, 2024 | Fitness

Man drinking water out of a water bottle at the gym

By Elite Personal Trainer, Leslie Davis

Whether you’re aiming for strength, shedding body fat, relieving stress, enhancing sports performance, improving bone density, or simply maintaining functionality, proper hydration is essential. Without it, you risk sabotaging all these goals.

When cells lack water, protein synthesis slows down while breakdown speeds up. Engaging in intense exercise while dehydrated can lead to a significant spike in stress hormones for up to 24 hours (especially with HIIT workouts), hindering muscle growth as cortisol levels rise. Muscle tissue plays a crucial role in burning sugars and fats, exerting stress on bone cells to promote replication, among other functions.

On average, men require about 15.5 cups of water daily, while women need around 11.5 cups. Paying attention to hydration details can lead to reduced overall soreness, improved concentration, and better mood stability.

On top of staying properly hydrated, replenishing with the amino acid L-Glutamine can be beneficial. Even in small oral doses, L-Glutamine has been shown to raise alkaline reserves (countering acidity caused by dehydration and lactic acid buildup) and increase plasma growth hormone levels, safeguarding muscles and preserving your hard-earned progress. Additionally, Glutamine aids in increasing cell volume, electrolyte absorption, and hydration.

For further insights on optimizing your fitness endeavors, consider consulting Elite Personal Trainer Leslie Davis or any of our knowledgeable Personal Trainers. They can provide valuable guidance tailored to your specific needs and goals.


Elite Personal Trainer Leslie Davis Headshot

Meet Elite Personal Trainer, Leslie Davis

Leslie Davis is a graduate of U.C. Irvine with continuing education leading to Trainer certifications with IDEA, AFAA, ACE, and NASM and is currently certified with NESTA in personal training and nutrition. After 40 years in the fitness industry, Leslie has coached Olympians, stroke victims, post hip, knee, and back surgery patients, has prepped clients for the West Point Boot Camp competition, and more. She has brought success to members seeking improvement in multiple aquatic sports and court sports. A successful world-class athlete winning 7 World Championships in the 42-mile Molokai to Oahu Outrigger Canoe Race, Leslie brings a deep understanding of balancing work with rest and proper nutrition.

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