The Do's and Don't of Hydration

You've started by getting active. Most people do. They take one look in the mirror and think, I want to be leaner, I want to be fitter etc etc. Though one area that often gets forgotten is hydration. 

Hydration is so important when your more active. Your body needs plenty of fuel and water in order to keep active. But, there is more to it than just drinking water every now and again.

There is a lot of confusion about hydration and how much fluid we should be drinking. When the scientific community talk about ‘water’ they are often talking about the nutrient water, which you can get from both the fluids we drink and the food we eat. This does of course include drinking water.

Fluid requirements are individual and a single recommended water intake that is applicable to everyone is difficult to define and can vary greatly, even on a day-to-day basis, as there are many factors that affect an individual’s need for water, such as age, gender, body mass, physical activity levels and climate.

Even without perspiration, the normal daily turnover of water is approximately 4% of the total body weight in adults and 15% of total body weight in infants. Detrimental effects on cognitive and physical performance are known to be proportional to the degree of dehydration and is highly significant at 2% dehydration for all mental functions e.g. short-term memory, arithmetic efficiency, and visuomotor tracking; motor speed and attention.

There are certain times in the day that are best to hydrate to maximize the water's effectiveness on your body, these include:

  • After waking up to activate your internal body organs;
  • Before taking a bath or shower to lower blood pressure;
  • Thirty minutes before eating to help in digestion and about an hour later to give the body time to absorb the food's nutrients;
  • Before going to bed to account for any fluid loss as you sleep.

Finally, here are our top tips on how to stay hydrated throughout the day to make sure you perform at your best when you next visit Gravity Force.

  • You can add a small amount of fruit juice or cordial to your water. 
  • Eating water-rich foods is an effective way to increase your water intake. Make sure your grocery shopping list includes fruits and vegetables that have high water content. Some water rich foods include watermelon, zucchini, cucumber, grapefruits, strawberries, and lettuce.
  • Install a water drinking app on your smartphone. There are numerous water monitoring apps available such as WaterloggedHydro Coach, and many more that you can download on your Android or iOS device to help you keep track of your daily H2O intake.
  • Drink water before you get thirsty. Thirst is a sign that your body is already dehydrated. Therefore, to avoid arriving at this point, remember to sip water throughout the day.

Thank you for reading.