Tissue Hydration

It should come as no surprise that water is a huge component of muscle function. A constant supply of water perpetuates the motion of nutrient absorption. Water intake facilitates physiological processes such as circulation, metabolism, temperature regulation, and waste removal.

Whether it’s the blood supply pumping through our veins, or the glycogen stored within our muscle spindles, the effect of hydration is constant.

The role of hydration is not simply fulfilled through fluid intake, as many people think. Hydration is just as much achieved through the foods we eat, as the effect of nutrient content on hydration is highly correlated.

For practical purposes, our ability to use the water we drink greatly depends on certain nutrients which retain it in the muscle tissue. These include both carbohydrates and essential minerals. Without these basic nutrients, fluid will flush through our system, and could ironically make us LESS hydrated.

Carbohydrates

CarboHYDRATES play an essential role in hydrating muscle tissues and preserving their function. The timing of carbohydrate consumption in proximity to active movement helps to saturate the glycogen stores in our muscle tissue, increasing their hydration level and propensity to contract efficiently and at full velocity.

Starches and fruits present a variety of carbohydrate sources, with each source digesting and affecting insulin levels at a different rate. It's generally best to consume a variety of carbohydrates, including the sugars found in fruits and the slower digesting glucose provided by starchy carbs like brown rice and sweet potatoes. Meals timed within the exercise window (pre + post workout) can benefit from quick digesting carbs like white rice and white potatoes. 

The amount of fiber in a carbohydrate source will slow its glycemic effect. A high fiber carbohydrate (sweet potatoes) will have a sustained energetic effect, while a low fiber carbohydrate (white rice) will have a quicker energetic effect. Neither one is good or bad. It's all about timing. 


Minerals

Essential minerals like Sodium, Magnesium, Potassium, and Calcium hold onto the water that we consume, maintain our hydration status, and protect against fatigue. In my opinion, mineral content is largely overlooked, particularly when people begin “healthy diets”.

A common error among novices is to cut out sodium intake upon beginning a “diet program”. Among the cultural illiteracies that we experience in regard to food, none seems to uniquely annoy me in the way that does the demonization of salt.

This common misconception will work against the willpower of well intentioned, ambitiously motivated attempts at healthy eating. Don’t get me wrong, I’m very happy to hear that a client is juicing fresh vegetables and blending spinach in their new Vitamix. That’s a great move! However, don’t forget to add some salt to your meals before you get a headache and start making trips to the bathroom every 20 minutes. You NEED minerals to properly utilize the fluid you consume.

Magnesium and Potassium are best found in fruits and vegetables. People who avoid vegetables will typically have an electrolyte deficit with these two despite adequate sodium intake. Green, leafy vegetables will often contain adequate magnesium, while many fruits and vegetables contain potassium. Calcium, quite obviously found in milk, can also be found in broccoli, cabbage, and okra, and fish.

Solid nutritional habits lay the groundwork for the body’s adaptation process, and lock into place the neural inputs we distill through the training process. Fueling the body with carbohydrates and electrolytes retains fluid in the cells and muscle tissues. Being hydrated correctly protects against injury, enhances performance, and improves an overall sense of well-being.