Water is vital to optimum health. It plays many important roles in the proper functioning of our body e.g. it transport nutrients around our body, helps us to eliminate toxins and control our body temperature. Each individual has a different water requirement depending on age, metabolic needs, dietary factors, surrounding temperature and physical activity. Are you meeting your daily water requirements?
When you exercise your body loses water through sweating and if this is not replaced, you can become dehydrated. The effects of dehydration at a mild level include: thirst, fatigue, muscle weakness, poor concentration, headaches, lightheadedness, decreased metabolism, and a decline in performance and strength.
Your water requirements
As a general rule, a person should use their body weight in kilograms multiplied by 0.033 to estimate the amount of water in liters to be consumed every day. For example, an individual who weighs 75 kilograms should drink 2.475 liters per day. This is equivalent to approximately five small (500 ml) bottles of water.
Exercise and Hydration
If you exercise you will need more water. Drink 500 ml bottle of water two to three hours, and another 300-500 ml 15 to 30 minutes before exercising. For physical activity lasting up to an hour, consume half a small bottle of water every 10 to 15 minutes. Make sure you drink water throughout the day at a rate that is comfortable and by following your thirst cues. Hydration is key for maintaining performance and aiding recovery.
This information has been brought to you by Nutritional Therapist, Karla Bohan, who specialises in weight management & sports nutrition.
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