Get Hydrated!

We are always told to make sure we drink plenty of water. But why is water so important? Water is vital for every chemical reaction in the body, to transport nutrients, to help with cellular enzyme activity, the digestion of food, to carry waste and toxins, to support brain function and for mood and concentration. The list is endless!

We lose water through exercise. A loss of 1-2% of our body weight in water can impair function by 10-20%.  It is therefore important to make sure that we are getting the right amount of fluids before, during and after exercise.

Before exercise

Make sure that you are well hydrated before you exercise, especially during the summer. We need around 6-8 glasses of water a day, more if exercising. If you are dehydrated before you even begin your core temperature will rise making your heart work harder than usual. This will have a massive effect on your performance.

During exercise

It is important that you start drinking early on during exercise and at regular intervals. The amount that you drink depends on how much you are sweating and how long you are exercising for. If you are exercising for less than an hour, water is all that you need. Any longer than an hour, a sports drink that contains carbohydrates or squash will give you plenty of fuel.

After exercise

Make sure that you drink plenty of fluids after exercise to replenish the water lost as sweat.

By checking your hydration you can establish exactly how much you should be drinking. Weigh yourself pre and post exercise to see how much weight has been reduced. A 1kg weight loss equates to around 1l of fluid. Check your urine colour. The darker your urine, the more dehydrated you are.

Sport drinks are not really needed if only doing moderate exercise but can be great if you are strenuous exercise. As well as replacing lost fluid they contain carbohydrates and electrolytes such as sodium, potassium, magnesium and chloride. These provide fuel and keep you hydrated.

With that in mind get drinking that water!