Tag: hydration
Guide To Hydration: Benefits, Importance Of It & More
Get the information you need on hydration to optimize health and performance.
We constantly talk about hydration and you might be tired of hearing and reading about it. But there’s a reason it’s all we talk about. It is so important. Like, incredibly important. As athletes constantly pushing our bodies to the next level, staying hydrated is something to absolutely keep in mind. And as we get closer and closer into these warmer months, we need to know that keeping up with your hydration can go a long way to not only aid in performance, but also our overall wellbeing.
Staying hydrated feels like a redundant issue because we all drink water. But the question isn’t if you drink water, it’s how much. How much water you drink is what we are aiming to tackle here because everyone is different and everyone responds differently, but having the right gauge of what to drink goes a long way as you seek the best for your gains.
Let’s jump into hydration and see what exactly is the point. From why it matters, to the benefits of it, we’ll also offer up some great ways to stay hydrated and share with you one of our favorite products that will ensure you stay as hydrated as possible.
Why Hydration Is Important
Hydration matters because our bodies need water to function. Water is essential when it comes to transporting nutrients, maintaining a healthy blood volume, ensuring better circulation, and a host of other bodily functions that we need to be aware of to thrive. Without maintaining the right level of hydration, we may start to see a negative impact on our lifestyle that we certainly don’t want or need.
Think of a time you may have felt dehydrated. Remember how poorly you felt. That sluggish feeling, no energy, headache. Why put yourself through that again? Hydration matters for our training and performance, yes, but when it comes to our health and overall lifestyle, it matters even more. And with a better lifestyle, this translates into better workouts anyway.
To bring this back to athletes, we constantly use energy and valuable stores to perform. We need water to see results, whether that be in the gym, on stage, or in our respective playing field. Without optimal hydration, we put ourselves at a disadvantage and that doesn’t make much sense. You take your training seriously, you take your diet seriously, so take the other factors of your routine and treat them equally if not more seriously for real results.
Related: Alkaline Water For Men: What It Is, Benefits & More
How Much Water Should You Drink?
The big question is, how much water should you drink per day? The National Academy of Medicine recommends that adult men should be drinking around 3,700mL per day while adult women should drink around 2,700mL (1). This translates into roughly 15 cups a day for men, and 11 cups for women.
It should be said this is for those who consume an average diet and are active at a moderate level. While hydration is different for everyone, it is important to realize that everyone is different and reacts differently so knowing your limit and what is required is very important.
Best Ways To Stay Hydrated
Knowing some of the best ways to stay hydrated is important because this can easily prevent dehydration and allow you safe and healthy ways to be active while also putting a priority on hydration.
One key thing to start is to constantly be drinking. This doesn’t mean chugging bottle after bottle, but consistently drinking lightly throughout the day will always keep you hydrated so you don’t wait until it’s too late. If you are someone who doesn’t enjoy drinking loads of plain water, look to flavor it with fruits and vegetables, or any of the number of products available to you.
Related: Why Hydration Matters & Its Role In Weight Loss For Gains
The last way to stay hydrated is to realize the signs of what dehydration looks like. A drowsy, lousy feeling, possible headache, and a real desire drink are some of the more mild symptoms of dehydration but prolonged, and this can become a bit more severe. Talking with a medical expert on this matter is advised for they will know how to properly treat more serious signs of dehydration.
Featured Hydration Product
We wanted to share with you our favorite hydration product because we know how challenging it can be to find a great bottle. With a market full of them, they may all seem the same. But certain companies like Ice Shaker have separated themselves from the pack and are producing high quality shaker bottles that will work to optimize your nutrition goals with no problem.
Ice Shaker 36oz. Ice Shaker Bottle
Ice Shaker 36oz. Ice Shaker Bottle is well-designed and durable with great mixability and convenience for all sports and activities.
Ice Shaker 36 oz. Ice Shaker Bottle is made from kitchen grade premium stainless steel for odor resistance and a durable coating puts longevity in mind. Well insulated and sweat proof, you will find this bottle has a tapered design for convenience with all sorts of activity.
A BPA-free leak proof top is easy to open and seals well for no mess, while also being easy to clean. A bonus is the mixability, for a removable agitator is easy to clean after it blends whatever powder or shake you decide to put with your shaker bottle.
Price: $44.99
Check out our list of the Best Shaker Bottles for more great shaker bottle products!
Wrap Up
Hydration matters and is very important as we look to optimize our overall health and performance. Knowing how best to tackle hydration can give you the edge when it comes to effective growth and success with your goals. Don’t neglect hydration and as the weather gets warmer, put a real emphasis on this because it matters greatly. Try our favorite product above and you will want to drink all the time. Plus, you will love the way you feel.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Armstrong, L.; et al. (2018). “Water Intake, Water Balance, and the Elusive Daily Water Requirement”. (source)
Why Hydration Matters & Its Role In Weight Loss For Gains
Hydration is the key to a healthier lifestyle.
Many of us put an emphasis on hydration and that is what matters most. At the end of the day, looking to hydration to improve our training and performance needs is exactly what we are looking for. But it can be hard to constantly be drinking. Maybe you don’t have a bottle at the ready, or you just don’t feel like constantly drinking all day. But neglecting hydration can lead to negative gains, which you absolutely don’t want or need.
Why staying hydrated is so difficult for some remains a mystery. It is supposed to help, work to optimize performance, and allow us to stay as healthy as possible so we see the best gains possible. So, why do so many stop putting an emphasis on hydration when it matters most?
Aside from the everyday benefits of staying hydrated, its role in weight loss comes into play and this can lead to some of those desired gains you want most. We are always looking to those supplements to help with our weight loss goals and often times neglect the fact that water is a key component and can be quite helpful.
Let’s take a look at hydration and get that basic overview down so you know how to and why you need to stay as hydrated as possible. We will also talk about its role in weight loss and how this can help you see some of those desired gains come to life.
Why Hydration Matters
Our bodies need water to function. Simple as that. But the benefits of drinking water works for more benefits than that simple explanation. Water works to transport nutrients, maintain a healthy blood volume, offer better circulation, help with body temperature and proper regulation, and can work to help things like performance, mood, and as mentioned before, weight loss (1).
Related: 10 Surprising Things That Can Cause Dehydration
Clearly hydration matters in order to maintain and operate a healthy lifestyle. To neglect hydration and its role in helping you, you start to give yourself more of an excuse for why things go wrong, when the simple answer is drink more water.
Hydration & Its Role In Weight Loss
Water and staying hydrated does have benefits to weight loss which are important to realize and understand. Let’s take a look at a few ways that staying hydrated affects weight loss.
To start, staying hydrated works to keep you a bit more full. This will eliminate any of those unwanted cravings that can kill your gains. There is nothing worse than when you start dieting, get on a good routine, and those cravings come and start knocking at the door. You can only fight them for so long until you give in. But, by staying hydrated, you set yourself up better to eliminate those unneeded, and unwanted, cravings (2).
When it comes to working out, staying hydrated can keep you working out harder and longer because you give your muscles what they need and you keep your focus high. We have all been in a workout when we start to feel dizzy, a bit more fatigued, and begin to fall apart. By staying up with your water intake, you give yourself a better chance at seeing those desired gains you want most.
Staying hydrated can also help boost your metabolism so you start to see better results when it comes to burning more calories. A healthy and well-run metabolism is exactly what you need as you start to see some real results take place (3).
What To Drink
Initially, when we talk hydration, water is the most likely of choices to keep up on as you look to stay as hydrated as possible. But there are other beverages that can be great aids in your hydration efforts. Sticking in the same family as water is alkaline water, which has a high pH to balance out the acidity in your body and pump you minerals to help improve your overall health.
Related: Alkaline Water For Men: What It Is, Benefits & More
When we are talking about workout hydration, BCAAs and other intra-workout aids can be game changers as you seek the best for your desired results. These can not only keep you hydrated but also kickstart muscle growth, aid in recovery, and give you great benefits when it comes to seeing real results. On top of these, anything with electrolytes is always a great choice.
Featured Hydration Product
Staying hydrated is clearly very important and we wanted to share a shaker bottle and all-around quality product that will keep you as hydrated as possible. Especially entering these warmer summer months, staying up with your water will prove to very important as you work out, stay cool, and optimize your health and weight loss efforts. Plus, now you don’t have to worry about finding a high-quality shaker bottle product.
Ice Shaker 26oz. Flex Bottle
Ice Shaker 26oz Flex Bottle is a high-quality, sweat-proof bottle with a flex lid great for hot or cold beverages and all your workouts and everyday activities.
Ice Shaker 26oz Flex Bottle is a double wall vacuum insulated shaker bottle that can keep your beverages hot for up to 12 hours and cold for more than 30 hours. A tapered design makes this convenient and portable and allows for 26 fluid ounces to fit with ease. Made from kitchen grade premium stainless steel, this bottle is durable and does not absorb any foul odor. The lid on this Flex Bottle is perfect for sipping those hot or cold beverages and allows for use of a straw, or the sipping option, dependent on what you need. Coming in a variety of colors, you can find your desired design with no problem at all.
Price: $34.99
Check out our list of the Best Shaker Bottles for more hydration products!
Wrap Up
Hydration is key to optimizing both health and performance. With the right products and the right plan of attack, it is possible to stay hydrated and see the best results possible. It just takes knowing what to drink, when to drink, and what the best products there are out there to use to make your life just that much easier.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Lappalainen, R.; et al. (1993). “Drinking water with a meal: a simple method of coping with feelings of hunger, satiety and desire to eat”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Alkaline Water For Men: What It Is, Benefits & More
Should you be drinking alkaline water?
Hydration is incredibly important for those of us athletes, but when it comes to alkaline water, the benefits go far beyond just simply hydrating. We as bodybuilders and athletes know just how important it is to be hydrated, especially as we look to optimize not just our performance but our overall health. As we continue to push and push our bodies to the limit, taking advantage of what is out there can be a game changer to seeing gains.
Water is just water, right? To an extent, but there are certain advantages to drinking alkaline water or other types of water that go beyond just the tap. Added vitamins and minerals, and of course where it is sourced from, all come into play when we talk about drinking certain types of water as athletes. What you will find with alkaline water are different benefits that you might not get with other forms.
So, why does alkaline water matter for men? Should we as athletes put a focus on alkaline water for our workouts? Fair questions and one’s we hope to answer for you. We know how important you take your health and want to dive into alkaline water. What it is, the benefits of it, and why athletes should drink it are the focus for us here. Plus, we’ll share a great alkaline water product to get you started with only the best.
What Is Alkaline Water?
Water from the tap or that we consider to be normal drinking water has a pH level of around 7. That is right in the middle of the pH scale which ranks the level of acidity. This scale ranges from 0 to 14, with 1 being very acidic and 12-13 moving to the more alkaline level.
Alkaline water most likely has a pH level of around 8-9, putting this a touch farther towards the more alkaline level than normal drinking water. The thought with a higher pH level is that it will help neutralize acid in your body (1).
But, like most things, this isn’t the only thing that makes alkaline water what it is. Certain minerals and the way it’s sourced and produced all play into what makes these alkaline water products beneficial for you and your overall heath.
Related: Water Intake Calculator: Calculate Your Recommended H20 Intake
What Are The Benefits Of It?
With alkaline water working to help neutralize acid in your body, the other benefits are important to know. If you are still wondering if alkaline water is really worth it, let’s take a look at some of these benefits and you can decide.
Benefits of alkaline water include:
Better hydration: Stay hydrated overall and allow this water to work to improve bodily functions for sport specific needs and daily life (2).
Good detox: Getting rid of toxins that cause fatigue, bloating, and inflammation, among others things, will ensure optimal performance and better overall health.
Source of antioxidants: Stay free from harmful free radicals that can hurt your gains.
Improve metabolism and digestion: Work to improve gut health and give your body that metabolic boost to keep your metabolism working as best it can (3).
Potential weight loss: Drinking water does help you feel more full throughout the day to curb your appetite and snack less, leading to potential weight loss (4).
Potential longevity: Studies have shown that alkaline water may promote longevity and a better quality of life (5).
Why Athletic Men Should Drink Alkaline Water
Men who work out are constantly putting their bodies to the test. The range of athletes does differ, for there are those competitively working towards a goal and really grinding in the gym to see results. On the other hand, athletic men can also include those who engage in leisure activities like hiking and kayaking, among other things, where the level of exertion may not be as high as the competitive athletes, but the body is still being used to a certain capacity.
The above benefits for alkaline water can help athletic men looking to remove toxins and lower the level of acid in their body that can cause negative effects like bloating and inflammation, things that can ultimately hurt those goals you are trying to accomplish. Active and athletic men looking to improve their performance and overall health should look to alkaline water for support as you give yourself a great boost towards seeing real results.
While it is of course a preference, at the end of the day, it wouldn’t hurt for athletic men to drink alkaline water. Drink a bottle around your workout or when you feel like a refreshing beverage can at least offer your body the chance to see the results you want. With the right alkaline water product, you will find it can work for you while keeping you healthy overall.
Best Alkaline Water For Men
We wanted to offer a great alkaline water product to help improve your health and performance so you don’t have to search and search for the best product out there.
Northern Chill
Northern Chill is a great alkaline water packed with minerals and electrolytes with a natural pH level of 7.8.
Northern Chill is bottled in Wisconsin from an aquifer created by glaciers. Naturally produced with a 7.8 pH alkaline, this water is also filled with valuable minerals and electrolytes and offers a creamy taste. Northern Chill takes pride in the fact that this bottle remains unaltered, uninfused, and unchanged from nature to bottle giving you the best option for cleanliness while making this the best alkaline water for men.
Check out our list of the Best Alkaline Water for more great hydration and alkaline water products!
Wrap Up
Alkaline water has the ability to enhance your goals by prioritizing health and performance. What you will find is a great product that can provide benefits while also working to improve your lifestyle and give you something to change up your routine. While this doesn’t have to be your drink of choice all the time, putting this into your routine and having a case of alkaline water on standby can go a long way.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Koufman, J.; et al. (2012). “Potential benefits of pH 8.8 alkaline drinking water as an adjunct in the treatment of reflux disease”. (source)
Kurylas, A.; et al. (2017). “The Effectiveness of Alkaline Water in Hydrating Athletes”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Magro, M.; et al. (2016). “Alkaline Water and Longevity: A Murine Study”. (source)
Complete Guide To Shaker Bottles: Benefits, What To Look For & More
Get the ins and out of a shaker bottle for the best workout product.
Shaker bottles are essential for those of us looking to improve our gains. With a quality shaker bottle we no longer have to worry about staying hydrated and will perform better both inside and out of the gym.
But knowing what to buy and what to look for are important, especially with something like a shaker bottle or shaker bottle packs. With many features and many options out there, the choice can sometimes be difficult.
Let’s take a look at shaker bottles and see what to look for when it comes to purchasing and using the best shaker bottle.
Benefits Of Shaker Bottles
The benefits of shaker bottles are important to know for those questioning what it can do for you. If you are new to shaker bottles, knowing what they can do will fire you up to purchase one. For those who know everything, it doesn’t hurt to have a friendly reminder.
Benefits of shaker bottles include:
Convenient way to get nutrients: A shaker bottle is an easy and efficient way to get all those nutrients from supplements regardless of what you take. This includes things like protein powder, pre-workout, intra-workout BCAA, or a host of others.
Easily hold desired beverage: These can hold whatever beverage with ease and travel can also be simple to alleviate any of those hydration needs.
Extra space for storage: Some bottles have storage compartments to make storing easy for powders, pills, or other supplements and snacks so for those looking for nice added features, definitely consider this.
No excuse for dehydration: With a quality shaker and easy access to your desired beverage, there is no excuse to not be hydrated before, during, and after your workouts. Plus, you put health at the forefront of your lifestyle and everyday routine.
What To Look For
Some key components of shaker bottles are important to know for those looking to get a great option. Knowing what to look for and how to decide on your bottle will ensure you come away with something that can make or break your gains.
Design & Material
Your shaker bottle design should be easier to carry and store in your bag or cup holder. More modern and cutting edge designs also ensure better mixing which can be game changers for your overall shaker bottle experience and muscle building workouts. With so many bottles out there, you can be picky about what you want. If a more slim design pleases you, then don’t settle for anything else.
Shaker bottles typically are made from plastic or metal. Plastic bottles are easy for those who want a more basic bottle while also ensuring durability. However, plastic bottles do tend to hold the smell and may not last as long if not cleaned properly.
Metal bottles are nice for insulation and can keep your beverage hot or cold, whatever you prefer, through quality insulation designs and material. Metal tends to not hold onto the smell and excess residue like plastic bottles and are a popular choice for those seeking longevity.
Related: Your Complete Guide To Protein Shakes For Gains
How It Mixes
How your beverage mixes is important for this is the whole point of you wanting a shaker bottle. We most often associate shaker bottles with blender balls or grids, and these can be helpful if the bottle design is made well. Some bottles, however, don’t require any shaker accessory, which is a cool feature. It is really a preference, but it is safe to say when it comes to mixing, none of us want clumping.
Lid Design & Functionality
Your lid needs to reflect what you want. There are many designs for the lid and each product is different, so looking into different options you may want can ensure you end up with the right lid design for you. A pop top is more convenient, but something more leak-proof and durable can ensure nothing seeps out of the bottle.
Along with the lid design, you want to be sure the functionality of the lid reflects your workouts and lifestyle. Nothing is worse than going for a quick drink and taking two minutes to open the top.
It makes sense that shaker bottles would come in different sizes and this is important for you to know depending on your goals and what you need for growth and recovery. Depending on the ounces the bottle comes in and how often you want to fill up will determine what size bottle you purchase.
Other Features
Some other features to consider are storage and how it is powered. Some bottles do come with extra storage compartments that attach to the bottom and can easily store snacks and other bodybuilding supplements. This ensures easy carry for both inside and out of the gym.
Some bottles are also powered by battery which is interesting for this eliminates the need for shaking. An electric shaker will blend effortlessly and ensure nothing is clumped or lumped together to ruin a great shake.
Featured Shaker Bottle
We wanted to share a high-quality shaker bottle great for all your goals so you never have to settle for anything less than.
Ice Shaker 26oz Shaker Bottle
Code GENIRON For 20% Off
Ice Shaker 26oz Shaker Bottle is a great shaker bottle for those looking for durability, portability, and the best mixing for those training and hydration needs.
Ice Shaker 26oz Shaker Bottle is a kitchen grade premium stainless-steel cup perfect for training and everyday use. This no sweat bottle keeps everything dry, the odor resistant stainless steel allows for longevity and no foul odor, and double wall vacuum insulation allows drinks to stay hot for up to 12 hours and cold for 30 hours or more. Great for mixability, you will find this shaker bottle tackles any and all of those needs and can hold 26oz of any desire beverage.
Price: $34.99
Wrap Up
Shaker bottles are essential for those looking to improve their gains. By ensuring you have a quality shaker bottle in your arsenal you can take in those supplements no problem and stay properly hydrated. This complete guide will set you up so you know exactly what to buy and what is best to buy.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Best Summer Shredding Tips To Get You Beach Body Ready
Get that beach bod ready with these summer shredding tips.
The summer months are around the corner and now it’s time to show off that beach body and these summer shredding tips can help. If you were someone who hibernated all winter and maybe let your diet slip, fear not. The top tips for shredding can get you back on track and seeing those gains you want most.
The winter months can be hard. Trekking through snow and cold temperatures to have to hit the gym. It feels like more of a process than actual enjoyment. And if you are someone who maybe slacked off a bit, what you will find is that you might not look as beach ready as you would like.
The top summer shredding tips on the other hand can get you looking and feeling great and without these tips, you may find yourself floundering through spring only to be dissatisfied come those sunshine summer months. Your shirt off can prove to everyone that you were willing to put in work and get that beach body ready for viewing.
Let’s jump into the top summer shredding tips so you can better prepare yourself for when you want to go shirtless. The right approach to making this happen can make your life a bit easier and allow for only the best gains to unfold.
Top Summer Shredding Tips
By following these tips, you will find you can better tackle those goals and allow yourself the ability to see great gains. While it may be challenging to stick to all of these all the time, know it is just until you see that summer shred and get that body beach ready.
Effective Workout Plan
You need to make sure your workout plan is working for you. This means a nice mix of strength training and high-intensity interval work to enhance both muscle building and cardio. What you will find is that by building effective muscle and working towards increasing high intensity intervals, you burn fat without suffering any muscle loss (1). With too much cardio, you start to diminish strength gains and ultimately will lose that definition you want most.
Healthy Diet
We know that healthy diet can mean a lot of different things for a lot of different people. But what we mean by this is to maximize protein and not sacrifice the other two macronutrients (2). At the end of the day, a well-balanced diet is imperative to a summer shred. If you restrict too many calories thinking you can starve yourself to a shred, it won’t work and you will not see gains.
Give Your Body Rest
Your body needs rest and it needs to recover overall as well. What you will find with better recovery is you will feel better and you will give your body the time it needs to recuperate and heal. By feeling better and more loose, you won’t be so tight and wound up so as to cause unwanted stress and you will move better in the gym, thus giving yourself a better workout.
STOP Tracking Your Weight
Tracking your weight will only lead to obsession. It is good to know how much you weigh. But when it comes to a summer shred, pay attention to how you look and feel as opposed to how much you weigh. Muscle weighs more than fat and sometimes it isn’t a question about losing weight, but instead about losing fat.
Use Supplements
Using supplements is absolutely key in a summer shred and what you will find is there are certain supplements to aid in your goals for the most effective shred. A protein powder is exactly what you need post-workout to see great gains for muscle growth, recovery, and fat loss while a pre-workout can give you energy and muscle pumps for that pre-workout boost (3,4). Plus, to aid in that summer shred, a fat burner can kickstart your metabolism and work to suppress your appetite for better gains to fat loss.
Hydration!
Staying hydrated is key for it helps with all of the above tips. For exercise, it will keep those muscles hydrated and moving efficiently to see great gains and optimize recovery. When it comes to diet, what you will find is this can increase satiety and work for overall better support. For its role in weight loss and overall better recovery, staying hydrated is absolutely key in allowing you to shred and optimize all forms of training for the best results possible (5).
Featured Shaker Bottle For Increased Hydration
We wanted to share a high-quality shaker bottle so you see the best gains possible and actually want to stay hydrated. With a great design and overall excellent durability, this shaker bottle is worth every dollar in efforts to help you shred and keep you hydrated.
Ice Shaker 26oz. Shaker Bottle
Code GENIRON For 20% Off
Ice Shaker 26oz Shaker Bottle is a great shaker bottle for those looking for durability, portability, and the best mixing for those training and hydration needs.
Ice Shaker 26oz Shaker Bottle is a kitchen grade premium stainless-steel cup perfect for training and everyday use. This no sweat bottle keeps everything dry, the odor resistant stainless steel allows for longevity and no foul odor, and double wall vacuum insulation allows drinks to stay hot for up to 12 hours and cold for 30 hours or more. Great for mixability, you will find this shaker bottle tackles any and all of those needs and can hold 26oz of any desire beverage.
Price: $34.99
Check out our list of the Best Shaker Bottles to make sure you keep up with all your hydration needs!
Wrap Up
As these warm summer months approach, these summer shredding tips are exactly what you need to succeed. By focusing on the right approach and working to maximize your shredding goals, what you will find is you can effectively shred with these worthwhile tips. That beach ready body may seem farther away than it is and by looking ahead and thinking positively about your prospective gains, you will absolutely get there with the right plan of attack and top summer shredding tips to follow.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Frestedt, J.; et al. (2008). “A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study”. (source)
Gonzalez, A.; et al. (2011). “Effect of a Pre-Workout Energy Supplement on Acute Multi-Joint Resistance Exercise”. (source)
Shirreffs, S. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)
Ice Shaker 26oz Flex Bottle Review For Workouts & Everyday Use
This bottle from Ice Shaker is great for quality and durability during all activity.
Product Overview
To keep up with hydration is an understatement. For those of us athletes constantly putting our bodies through the ringer, neglecting hydration can be a huge disservice and can hurt those gains you work so hard for. To make your life just a bit easier, a high-quality water bottle is a must, for not only will this offer durability and longevity, but also great features to add to your workout experience. Ice Shaker 26oz. Flex Bottle is a fantastic option for those looking to enhance their workouts and optimize their hydration for overall gains.
A shaker bottle worth your time and money will work to make your life more convenient and will withstand abuse from everyday exercise and transport. Looking to functionality and how easy it is to use your bottle regardless of the activity is one of the most important factors when considering your bottle. This great design from Ice Shaker allows for ease and convenience to aid in all your workouts.
Ice Shaker 26oz Flex Bottle is a high-quality, sweat-proof bottle with a flex lid great for hot or cold beverages and all your workouts and everyday activities.
Ice Shaker was founded by Chris Gronkowski, former NFL player and brother to Rob Gronkowski, because he felt it was too challenging to find an all-around great shaker bottle product. Working to design and create only the best products possible, Ice Shaker looks towards innovation and quality material to bring consumers something that is unique, functional, and worth their time and money.
Ice Shaker 26oz Flex Bottle Highlights
Ice Shaker 26oz Flex Bottle is a double wall vacuum insulated shaker bottle that can keep your beverages hot for up to 12 hours and cold for more than 30 hours. A tapered design makes this convenient and portable and allows for 26 fluid ounces to fit with ease. Made from kitchen grade premium stainless steel, this bottle is durable and does not absorb any foul odor. The lid on this Flex Bottle is perfect for sipping those hot or cold beverages and allows for use of a straw, or the sipping option, dependent on what you need. Coming in a variety of colors, you can find your desired design with no problem at all.
Product Details
Base: 2.75’’
Top: 3.25’’
Tall with Straw: 12’’
Tall without Straw: 10’’
Overall Quality & Design
Flex Bottle is made from kitchen grade premium stainless steel which allows for durability and no foul odor and the double wall vacuum insulated feature makes this a sweat proof bottle, along with their other great products. The tapered look makes this portable and easy to use while also fitting in a cup holder nicely, something many bottles struggle to fulfill. The best part is this bottle can keep beverages hot for up to 12 hours and cold for more than 30 hours.
Lid Design
The lid design on this bottle is impressive and allows for use with or without a straw. A centered straw hole with an attached rubber stopper allows for easy use and the straw fits nicely inside when drinking cold beverages, or can be left open for better flow and ventilation when the straw is not involved. Dishwasher safe, the lid is easy to clean and will make your life that much easier.
Warranty
All of Ice Shaker’s products come with a lifetime warranty on any defects coming from the manufacturer, including anything that breaks from normal use. This does not include, however, damage done from dropping or other misuse. For lids, there is a one year warranty on any manufacturer defects.
Price & Effectiveness
Ice Shaker Flex Bottle is a great bottle for workouts and everyday activities with a tapered design, well-structured and designed insulated bottle, and convenient lid for use with or without a straw. Able to keep your beverages hot for up to 12 hours and cold for more than 30, this is a great option for those looking to take advantage of their hydration needs.
Pros
Great design
Well-insulated
Easy to use and clean lid design
From a reputable company in Ice Shaker
Cons
Only holds 26oz. for those looking for more
Price: $34.99
Who Is Flex Bottle Great For?
Flex Bottle is great for anyone looking to better their workouts and everyday activities while maximizing hydration. For athletes, this is an easy to use bottle with a great design for easy transport. For other fitness folks or regular active people, you will get a quality bottle with durability and longevity in mind.
Check out our list of the Best Shaker Bottles for more great hydration and workout products here!
Overall Value
Ice Shaker 26oz Flex Bottle is that shaker bottle to maximize hydration and give you the best benefits when it comes to working out and everyday activities. What you will find is a great design with plenty of awesome features and a reputable company in Ice Shaker who knows the needs of athletes backing you. What you are really getting is a great product designed to make your life easy while giving you the best in terms of hydration. Check out Ice Shaker 26oz. Flex Bottle today and get the most out of your fitness equipment and accessories.
Try Ice Shaker 26oz. Flex Bottle Today
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*Images courtesy of Ice Shaker and Envato
Water Intake Calculator: Calculate Your Recommended H20 Intake
Hydration is huge and knowing how much water to drink can be a game changer inside and out of the gym.
We all know we need to drink to water. We hear it all the time and often times we just brush it off as something we know. But in reality, are we drinking enough despite this? For us bodybuilders and athletes, we always have a water bottle on us, but even then, the question of if we are drinking enough remains number one. The right amount of water intake can affect not only your workouts but also daily life and cannot and should not be ignored.
Let’s take a look at hydration and see why this matters so much. We always hear about it, but knowing the benefits and exactly what this can do for you can greatly affect your gains and give you the best chance at fully optimizing your performance.
Why Hydration Matters
For those of bodybuilders and other strength athletes who regularly partake in grueling workouts, we know how thirsty we get. Hydration matters and for good reason. Let’s take a look at some of the benefits of drinking plenty of water and why hydration ultimately matters.
Physical Performance: The right amount of hydration can reduce fatigue, enhance endurance, keep your muscles functioning properly, and even lower your heart rate, all contributing to improved physical performance for the best results (1).
Cognitive Function: Drinking enough water allows you to focus and have a clearer mind. When it comes to preventing headaches, enough water can prevent this from happening thus keeping you mentally sharp and free of pain (2).
Weight Loss: By always staying hydrated, you actually feel more full, thus decreasing your desire to snack and putting on unwanted weight. Drinking before meals is a great way to control your portions so you only eat what you need to.
Immune System: Water can flush out those nasty toxins and bacteria to support your immune system so you stay as healthy as possible without the fear of falling ill. A stronger immune system means less time out of the gym and more time seeing gains (3).
How To Tell If You Are Dehydrated
The feeling of dehydration is terrible. Plain and simple. We’ve all felt it before, that sluggish, drained feeling that most often ends with a terrible headache. Why put yourself through that? Common side effects of dehydration include things like thirst, dry skin, feeling dizzy or low on energy, and darker yellow urine (4). It’s clear that dehydration can negatively affect your workouts, so why even put yourself in that position? Working on optimizing hydration is exactly what you need in order to fully succeed both inside and out of the gym and stay as hydrated as possible.
Best Ways To Stay Hydrated
With our busy schedules, it can be tough to stay hydrated. You’re always running around, bouncing from place to place, running errands, or just consumed in work. By the time your workout comes along, you realize you’ve had maybe three sips of water. Not good enough. Always having a water bottle with you is an easy way to just take a drink here and there. Soon enough, the bottle is gone, you refill, and you’re off to the races again. For those who love caffeine, maybe try and limit the caffeinated beverages or find a good balance of water to caffeine. If you feel that drinking flat water doesn’t cut it, try flavored sparkling water or check out some awesome supplements to stay hydrated while having a great taste.
Water & Electrolytes
The relationship between water and electrolytes is important to know. We’ve all seen those bottles that have electrolytes mixed into the water. There’s a reason for that. Electrolytes are essential minerals in your body that provide benefits for a host of bodily functions. Things like muscle contractions and balancing pH levels are just a couple of examples. But of course, they also help us stay as hydrated as possible. Why electrolytes are so important is that they help distribute water throughout the body, making sure your muscles and other body parts have enough water to function properly, and of course, stay clear of dehydration (5).
Daily Hydration Chart
It should be said that depending on your exercise and activity level, you should drink more water than if you do not workout. Using things like how you feel and urine color are easy ways to gauge whether or not you are getting to a hydrated or dehydrated state.
Let’s take a look at an average daily H20 intake requirement chart from Harvard T.H. Chan School of Public Health so you get a better sense of what we mean (6).
Age (years)
Amount in Ounces
Amount in Cups
1-3
32
4
4-8
40
5
9-13
56-64
7-8
14-18
64-88
8-11
Men, 19 and older
104
13
Women, 19 and older
72
9
Pregnant Women
80
10
Breastfeeding Women
104
13
Best Supplement To Maximize Hydration
With so many supplements on the market, it can be challenging to decide which one will maximize your gains the most. While it may be obvious to drink water and stay hydrated, the right supplement can optimize hydration so you never suffer from negative side effects. A product loaded with BCAAs and electrolytes is a sure fire way to ensure dehydration never occurs.
Enhanced Labs EAA+
Enhanced EAA+ is a great supplement to aid in your desired muscle growth and workout needs. A serious strength building formula is designed with essential amino acids, nootropics, trace electrolytes, and minerals for a complete mass gainer.
EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes and minerals to make it a complete mass gainer, strength builder, and ultimate hydration option. With high quality ingredients in an advanced formula, you get a seriously effective supplement able to help tackle any and all of your needs. With 10g of clinically dosed essential amino acids, great blends will maximize muscle growth and hydration with just 2-3 servings per day.
Wrap Up
Hydration is absolutely key in terms of working out and with our daily life. Staying hydrated and taking in the right amount of water will greatly affect all your gains and give you the best in terms of seeing that growth you want most. This daily intake graph will hopefully help as a starting point and always remember to keep a water bottle with you so you never have an excuse.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Grandjean, A.; et al. (2007). “Dehydration and cognitive performance”. (source)
UCI Susan Samueli Integrative Health Institute (2020). “Hydration for Immune System”. (source)
Shaheen, N.; et al. (2018). “Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics”. (source)
James, L.; et al. (2015). “Effect of Electrolyte Addition to Rehydration Drinks Consumed After Severe Fluid and Energy Restriction”. (source)
Harvard T.H. Chan School of Public Health. “Water”. (source)