H20 hydration

Summer is here and with today's weather hitting well into the 40s its important to remember to stay hydrated. 

Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health.

You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you exercise, or if you have a fever. If you don’t replace the water you lose, you can become dehydrated.

Symptoms of dehydration include:

• Little or no urine, or urine that is darker than usual
• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache
• Confusion
• Feeling dizzy or lightheaded

Don’t wait until you notice symptoms of dehydration to act. It can be hard to recognize when you’re dehydrated, especially as you age. Actively prevent dehydration by drinking plenty of water.

How much water do i need?

On average a person needs 35-45ml/kg/d so for a person that's

 60kg = 2040ml/d

 70kg = 2450ml/d

 80kg = 2800ml/d

 90kg = 3150ml/d

You also need an additional 600-1000ml per 1 hour of exercise and should generally try and have consumed this by 30 minutes post workout. 

Tips for staying hydrated

• Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
• If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
• If you’re going to be exercising, make sure you drink water before, during and after your workout.
• Start and end your day with a glass of water.
• When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
• Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.
• Drink water when you go to a restaurant. Not only does it keep you hydrated, its no calorie, and it’s free!