Understanding Hydration: A Balance of Water and Minerals
Hydration isn't just about drinking water; it's about maintaining a delicate balance between water and minerals in your body. These minerals, like potassium inside your cells and sodium outside of them, are crucial for optimal bodily function. During exercise or in environments where you sweat more (saunas, hot weather, etc.), your body pushes water and sodium to the skin's surface to regulate temperature. This can throw off the balance, lowering sodium levels in your blood and leading to dehydration. The result? Your cells lose water, and this disruption can negatively affect your overall performance and health.
How Much Water Do You Need?
Hydration needs vary depending on activity levels and individual factors, but as a general rule, you should aim to drink at least 8 glasses (250ml per glass) of water per day. On average, we lose about 2 litres of water daily through breathing, sweating, urination, and digestion.
To calculate your daily water intake, multiply your weight by 0.03 to get a more personalized estimate.
Men: Aim for 10 cups of water daily.
Women: Aim for 8 cups daily.
· Adolescents aim for 6-8 cups daily.
For athletes, your water needs increase. It’s important to drink extra during exercise to replace fluids lost through sweat. A good rule of thumb is to drink an additional 250ml for every hour of exercise—and even more for vigorous activity.
How to Calculate Your Sweat Rate
If you're serious about hydration, especially as an athlete, calculating your sweat rate is a great way to determine exactly how much water you need during exercise. Here's how to do it:
Weigh yourself before exercise.
Weigh yourself again after exercise.
Factor in any fluids you consumed during your workout.
Formula: Starting weight - End weight + Fluids consumed = Total fluid lost
Athletes can lose between 0.5-1.9 litres of fluid during a game, especially in hot or humid conditions. Losing 2% of your body weight in fluid can significantly impact your performance.
For example:
A 65 kg female losing 1.3 kg after a game has hit that 2% mark.
A 90 kg male losing 1.8 kg post-game is also at that critical point.
The Importance of Staying Hydrated
Proper hydration is essential for maintaining peak performance. It affects your:
Concentration: Dehydration leads to brain fog.
Muscle function: Cramps are a common symptom.
Perception of effort: You feel like you’re working harder than you are.
Time to fatigue: Dehydration accelerates fatigue.
Try to be hydrated before exercise, during and rehydrate after.
Signs of Dehydration
Watch out for these signs of dehydration:
Poor concentration or brain fog
Muscle cramps
fatigue
Dry mouth and thirst
In severe cases: nausea and fainting
Can You Be Over-Hydrated?
Yes! Drinking too much water without replenishing electrolytes can lead to over-hydration. Symptoms include weight gain during exercise, and in extreme cases, kidney dysfunction.
Over-hydration can also occur due to anti-inflammatory medications, or if your kidneys struggle to regulate water and minerals.
Daily Hydration Strategies
Drink regularly: Don't wait until you're thirsty.
Use reusable bottles: Keep water with you at all times.
Flavour your water: Add fruits to make it more enjoyable.
Drink more than just water: Milk, vegetable juices, hydration drinks and hydrating foods can help too.
Hydration During exercise
Half-time is a perfect opportunity to hydrate. Sipping water, coupled with a carb and sodium intake (sports drinks, electrolyte drinks, fruit), will help increase absorption and get fluids into your muscle cells faster.
Hydration post exercise
As discussed, you will most likely be losing some fluid during exercise even if you are on top of your hydration. You should rehydrate 125-150% of what you have lost to make your body hydrated again. This is most through water but making sure we are not over doing the water without any minerals or electrolytes or carbs to help.
Final Thoughts
Whether you're a weekend warrior or a competitive athlete, proper hydration is essential for maintaining your energy levels, focus, and overall performance. Keep track of your water intake, listen to your body's signals, and make hydration a daily priority.
You can make your own electrolyte drink with a simple 6% solution. Here's a recipe:
DIY Electrolyte Drink Recipe:
4 tbsp maple syrup or honey
1 litre of water
450 mg Celtic Sea salt
Or try a mix of:
500ml 100% fruit juice + 500ml water
Both options provide a balance of carbs and electrolytes to keep you going strong during intense activity.
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