In light of the BJJ Competition Season we will be starting a news series about what is probably the most neglected aspect of the Brazilian Jiu Jitsu lifestyle: nutrition. We will kick off this discussion with the most important part of any diet: hydration. We will start with some interesting facts.

-75% of Americans are chronically dehydrated
-When dehydrated, we often mistake thirst for hunger. So if you ate an hour ago and you feel hungry, try a glass of water.
-It takes about two days to fully recover from dehydration, assuming you are drinking plenty of water in those two days
-8 glasses a day could be too much or too little; stay tuned
-Although caffeinated drinks, carbonated drinks, and alcoholic beverages contain water, your body actually loses water trying to process these drinks, so limit yourself to one or less of these beverages per day.

So how much water is enough water? 8 Glasses a day? Well the answer is, it depends. The rule of thumb is 1/2 of an ounce for every pound you weigh. So for someone 200lbs 8 glasses a day is not enough. For someone 100lbs, it can be too much. It is also important to replace what you have lost in exercise. Especially for BJJ practitioners, training in the gi can lead to much more water loss. 1-2 cups of water per hour training should be plenty but test it for yourself. Weigh yourself before training, and after training, and see how much you lost. You should drink 16oz of water per pound you lost in your workout.

It can be difficult with our busy lives to stay on top of our water drinking so here are some tips on keeping hydrated. Try to always choose water with each meal. Drink at least one glass of water with each meal or snack. Carry a water bottle everywhere you go. Keep one in your car, at the office, and at home. You can find refillable water bottles at target or wal-mart for just a couple bucks. If you are a heavier person, try one of the half-gallon containers. Also, not all water needs to come from drinking water. Try some uncarbonated, sugar free flavored drinks like crystal light or flavored water. Fruits and vegetables also tend to be high in water content. Increase your fruit and vegetable content and you can actually get as much as 20% of your hydration from these foods. Most importantly, thirst should not be a sign to drink water. Being thirsty means it is already too late, so try to stay on top of it throughout the day! So the lesson this week, hydration is the key to a longer, healthier life with Brazilian Jiu Jitsu. We look forward to seeing everyone hydrated, and training hard!

See you on the mats!

GBA STAFF

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Gracie Barra Brazilian Jiu Jitsu, Irvine
14988 Sand Canyon Ave. Studio 1
Irvine CA 92618
Phone: (949) 795 5257
Phone/Fax (949) 654 0204

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