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 more tips for hydration below.
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 to discover more tips for hydration below.
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.”
Drink up these tips for hydration!
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 the 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!
Need extra help?
- My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
- The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details.
- Don’t know what or how to cook and prepare food?! Check out My Meals & Recipes book here. It’s packed with loads of practical, healthy and simple to make breakfast, lunch, dinner options as well as snacks and drinks.
- Want live coaching? Click here to contact me. I look forward to working with you soon.
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- Chopra, D. (1995) Boundless Energy: The complete Mind/Body Program for Overcoming Chronic Fatigue. Three Rivers Press
- Gropper, S., Smith, J., Groff, J. (2005) Advanced Nutrition and Human Metabolism (4th Ed.), Thomson Wadsworth
- 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.