Over the last couple of weeks a different kind of drinking has been in the news, so I’m going to try to drag your mind back to health and fitness with an article about a different kind of hydration! The one that keeps your body functioning well and doesn’t result in a beer belly and a hangover!
There’s lots of information about hydration and how much we should be drinking, but the problem with a lot of it is that it’s just generic advice, thrown out without any additional guidance or nuance. As with most things fitness and nutrition related, when the question is ‘how much water should I be drinking?’ the answer is usually ‘it depends’.
There’s a widespread claim that we need to drink 8 glasses of water per day, but what’s a glass? A pint glass? A shot glass?! You see suggestions that we need 2 litres, per day, but what if it’s particularly warm?
In this article we’re going to look at what the science says and give you clear advice on how to stay adequately hydrated. We’ll look at adjusting the fluid intake levels appropriately so you’re able to perform at your best.
Hydration - the Key Points
We know that hydration isn’t merely about the water we drink. We can be hydrated through the foods we eat too, especially fruit and vegetables which can contain (in some cases) 90-99% water.
We can also be dehydrated by fluids because of the diuretic effect of sugar. Evidence shows that reducing sugar intake has a positive effect on fluid balance in the body, improving blood pressure.
With water the purpose isn’t simply to increase the amount of fluid in the body - it’s also a vehicle to replace lost minerals.
Like our calorie requirements, our water requirements vary depending on the circumstances - the environment we’re in, the activity we’re doing and the food we’ve eaten.
We’re all different, so ascribing a blanket figure to hydration is pointless. A 7’ man will require a lot more fluid than a 5’ woman.
Bearing these factors in mind we have to forget about hydration ‘rules’ and adapt accordingly. The temperature, our exercise, our diet and our personal requirements. All of these factors will help to determine what we need to do with regards to how much fluid we take on board.
What the Science Says…
We’re not going to focus on severe dehydration here, because we’re unlikely to ever be near that. Instead we’re going to focus on the impact of mild to moderate dehydration on our health and performance.
We know that dehydration is linked to a drop in performance. As little as 2% dehydration has been shown to impact our physical performance. In extreme cases (long duration events in high temperatures) athletes have been known to lose 6-10% of their bodyweight, so hydration is key.
When it comes to rehydration and recovering performance, relying on water isn’t always a good idea because although it contains the fluid, it may not contain enough of the essential minerals that are lost through sweating. Instead, either consuming water with a post-exercise meal or an electrolyte drink is a better and more practical solution post exercise.
Dehydration and in particular mineral loss is linked to muscle cramping, so a good solution is consume a banana and something salty to replenish sodium and potassium (which is one of the reasons you’ll see many endurance athletes eating crisps or salty nuts during very long events).
Factors Affecting Hydration
These are the main points to consider regarding your hydration. Bear these in mind and you’ll be able to stay on top of your hydration levels regardless of the activity you’re about to undertake…
Diet - have you eaten anything sugary or salty? Up the water intake if you have!
Diet - have you eaten a lot of fruit? You may not need to drink as much.
Exercise - are you training hard, so you’ll be sweating? More fluids (ideally electrolytes) needed!
Temperature - is it hot? Drink more!
Size - if you’re a big guy, you’re likely to need a lot more than 2 litres. If you’re a small woman, 2 litres may be more than enough!
Ultimately hydration can be decided on by how you look, feel and perform. If you’re feeling sluggish or have a headache, often the first thing you can do is drink some fluids and wait 10-15 minutes to see if you feel any better. Don’t worry about hitting targets, just drink as much as you need to feel good.
By keeping up with your quality fluid intake, you’ll give yourself a great platform to maintain skin, joint, muscle, bone, brain and eye health.
A simple measure of your hydration status is simple - is your urine clear? If so, you’re hydrated enough! Keep it up!
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At AdMac Fitness we’re not about fads, fashions and short term fixes. We want you to succeed properly over the long term, so with our help and advice you can get your fitness back on track! If you’d like us to help you, contact us on 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!