Hydration and Caloric Intake

Hydration is a key factor to weight training that does not receive much recognition.  Staying well hydrated during intense sessions of physical activity such as weight training is crucial to avoiding injury and achieving greater results.  Weight trainers need to be well hydrated for basic bodily functions.  When your lifting weights, your body temperature will rise naturally as your muscles become active.  Water helps to regulate your temperature in such cases.  Your joints are also in action while weight training. Water lubricates the joints so that the can move smoothly even under strenuous activities such as lifting.  This helps to prevent long-term chronic injuries that could stifle a weight lifter's progress.

Calories are a measurement of energy that we get from the food we consume.  An excess of calories in a diet leads to the surplus being stored as fat.  Calories come from the three macronutrients: proteins, fats, and carbohydrates.  Calorie consumption varies greatly among people.  Factors that determine caloric intake are height, weight, and gender.  Weight trainers because of their demanding exercise programs should consume more than the average sedentary person.  Because of the extreme variation among people, the 2000 calorie recommendation will be used for this example.  A person trying to lose weight by decreasing body fat should begin with 1500 calories.  A person looking to maintain their weight should keep steady at 2000 calories.  A consistent weight trainer that trains at least three times a week and is looking for an increase in mass can start with 2500 calories.  Steadily build up from your current calorie consumption as your weight increases. Keep in mind that the total calorie consumption should be made up of foods rich in the macronutrients mentioned above.  It is also important to remember that overconsumption of one of the macronutrients won't improve results.  An excess amount of protein won't help improve results if there is a lack of carbohydrates.  Balance is the key to maintaining a proper diet for better results.

Written by: Daniel Park