Are you drinking enough water to heal your DR?
We all know water is important for our overall good health. But did you know it is also a key component in helping to heal your Diastasis Recti?
Water is crucial for detoxifying and hydrating connective tissue, helping it to regain its elasticity.
With a diastasis recti, the connective tissue we are wanting to heal is the “stretched out” linea alba. The linea alba is the vertical line that divides the rectus abdominis muscle into left and right halves. In addition to dividing the rectus abdominis in half, the function of the linea alba is to also unite the other muscles of the abdominal wall.
As your connective tissue becomes stronger it will become shallower, and repair your DR. Water is a an important part of this process.
Water also plays an important role in both muscle repair and growth. To fix muscle damage, your body needs to synthesize protein, which is the building block of muscle. If your cells don't have enough water in them, protein synthesis can be delayed. If you're dehydrated, your body may even start breaking down muscle tissue, which can undermine your fitness goals and make your muscles weaker. Definitely NOT something you want when trying to repair your DR.
Straining can cause pressure on you DR. Since constipation is related to dehydration in the colon, you need to make sure you are drinking lots of water. When your body is properly hydrated, less water will be withdrawn from the colon. This will keep your stool soft and easy to pass.
Putting your feet up on a small stool can also help your bowl movement pass easier - I use a Squatty Potty and it is awesome!
You know that feeling of fullness and swelling! Which when you have DR makes that “mommy tummy” a thousand times worse! While it might seem contradictory, you can usually fix fluid retention in your body by increasing your fluid intake, including drinking more water. As you drink more water, your body releases fluids, potentially leading to less bloating.
So how much water should I be drinking?
The calculation of your ideal water in-take is:
Your weight (in lbs) divided by 2 = the daily ozs of water you should be drinking each day.
So, for example:
if you are 150lbs you should be drinking 75 ozs of water each day, or just over 9 glasses of water.
If staying hydrated is difficult for you, here are some tips that can help:
Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink. I personally love added a few frozen blueberries to mine.
Drink water before, during, and after a workout.
When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan.
If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
I use a whiteboard marker to track each glass of water as I drink it during the day.
Comment below with tips that you have to help you feel hydrated, and make sure you share this tip with others if it was helpful to you
Take care, because you are worth it!