Let's talk about hydration
Lets talk about hydration
Why is it important that we stay hydrated?
Dehydration can lead to tiredness, poor concentration, headaches, dizziness, decreased physical performance (quicker to fatigue and slower to recover!), and increased tendency to snack unnecessarily!
How much fluid do we need per day?
Take your bodyweight in kg and multiple it by 35mls – that’s how much you need per day (more if exercising). For example, a 70kg person requires: 70kg x 35ml = 2450ml.
How can you measure if you are hydrated enough?
Next time you go to the bathroom check the colour of your pee. It should be a very pale yellow! If it is darker in colour it means you are dehydrated!
What should we be hydrating with?
Water should be your main source of fluid. Plain old tap water will do the trick! Tea and coffee can provide some fluid, however you need to mindful of the caffeine content in these. Fizzy drinks and fruit juices should be kept to a minimum or a “less of the time” option as they are high in sugar and other additives.
How can we make sure we meet our fluid requirements daily?
Start by knowing how much you are aiming for.
Drink a large glass of water (≥500ml) first thing in the morning to replace fluids lost throughout the night. Always hydrate before you caffeinate in the am!!
Have a large reusable water bottle (750ml-1L, anything smaller and it becomes a nuisance to fill up!) and know how many refills you will need to hit your target. Once it’s empty, refill it immediately and try to keep it with you at all times.
Check in with yourself once or twice a day (lunch and dinner time perhaps?) to make sure you are keeping on top of it!
Sip water between mouthfuls throughout mealtimes.
If you find water boring, try adding some chopped lemon, lime, mint, or cucumber to jazz it up. But you will really need to get over it because there is no alternative!!
Author: Emma Conlon, ONI Nutrition Coach
ONI Personal Training | Massage Therapy | Nutrition Coaching