22/05/2022
Hydration 💧
By the time you’re thirsty, you’re already mildly dehydrated. Beyond thirst, the colour of your urine offers insight into your level of dehydration; the darker it is, the more dehydrated you are.
Having a hydration schedule is a good way of ensuring you get your water in.
Common advice is to drink a glass of water if you’re feeling hungry to see if you were simply dehydrated.
Carry a water bottle with you during the day and keep a glass of water on your bedside table when you sleep so you have easy access to around-the-clock hydration.
Around 20% of our daily fluid intake comes from food. Think, water-rich fruits and vegetables like cucumbers, strawberries and watermelon. Also, soups and smoothies pack in the fluids.
Staying hydrated keeps your body functioning efficiently. By avoiding dehydration, you can keep your energy levels up and regulate your mood.
When hydration levels are low, performance suffers. Just a 2–3% level of dehydration results in reduced endurance and power.
How you hydrate before, during and after a workout can make or break your performance.
Water alone doesn’t always make the grade, especially during strenuous activity. You need to replenish your electrolytes to get enough sodium, which is an element of hydration. Try sports drinks and electrolyte tabs.
There are options other than water to keep you hydrated. Aside from plain old water, try sparkling water, cola's tea/coffee and even milk (be aware of Calorie content).
Quote by Maughan et al.(2016) - Consume drinks that “promote longer term fluid retention and maintenance of fluid balance for prolonged periods”
How do you keep your water intake up?
