Episode 48 – Six Tips For Hydration That You Might Not Do
The average human body loses about 2.5 liters of water going through normal daily activities – more if you’re an athlete or physical worker – and even higher if you live in hotter climates. Crazy right?!
And yet, whenever I’m conducting my health and fitness workshops and, I ask how much water does the audience drink, most participants reply that they drink less than 8 cups of water per day (which is about 250 x 8 = 2L). There’s a bit of a gap!
Sure your body can adapt to survive but if you want to thrive, read on.
Design past survival
Basically, without enough water your muscles, brain, heart and lungs – everything – will not function properly.
Look at this checklist quickly and ask yourself, have you ever experienced any of these?
- An increased feeling of thirst and / or hunger
- Dryness around the mouth
- Dark or minimal urine output.
- Muscle cramps may also be a common sign of dehydration.
Well, you may have been dehydrated.
So how do you keep hydrated? Read on.
Some tips to keep hydrated:
- Keep it near – Carry a glass or bottle with you all the time and drink whenever you can.
- Gauge yourself right – Remember, when you feel thirsty it basically means you are already dehydrated.
- Kickoff the day – Start the day with a glass of water literally as soon as you wake up (yes, before breakfast).
- Make it count – Make sure to drink water before, during and after every exercise session.
- Cut it out – Reduce caffeine consumption as it contributes to dehydration.
- Spice it up – Your water may need a zing. Try adding in fresh lemons to give it an extra kick.
- Mix it up – Aside from water you can try coconut water – which is rich in electrolytes.
- Peg it together – Fix up your hydration habits by pegging (or coupling) together specific habits that make sense. For example, after you go to the toilet drink water directly after to immediately replenish what your output.
- Fix your thoughts – Whenever you head to the kitchen or pantry convert your thinking from, where’s the food?” to “I need to drink water first.”
It is important to keep hydrating throughout the day even if you are not doing heavy physical activity. Ironically, you may be sitting at an office desk with air conditioning on – You too still need to drink water! Water will not only prevent you from getting dehydrated (funnily enough!) but will also keep you energized. Your brain will function better – meaning you’ll think clearer (and stress less) and your body will be functioning better meaning you’ll feel less fatigued as your energy supply will be more efficiently delivered. It’s time to get some water! Cheers!
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- Kausman, R. (2004). If not dieting, then what? Allen & Unwin
- Mahan, L. Escott-Stump, S. (2004) Krause’s Food, Nutrition & Diet Therapy (11th Ed.) Saunders
- McWilliams, M. (2001) Foods: Experimental Perspectives (4th Ed.) Prentice-Hall
Chris Everingham lives and breathes health & fitness.
Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.