Staying hydrated is critical, especially when exercising regularly. Our bodies depend on water to survive and for every cell, muscle and organ we need water for them to function properly. It’s also used to control our body temperature, remove waste and keep our joints lubricated.
Despite this I have found a large number of past clients to be chronically dehydrated. This can lead to some serious issues such as constipation, kidney trouble and high blood pressure amongst other things.
Hydration is the replacement of body fluids lost through sweating, exhaling, and elimination so we need to make sure we’re taking enough water on board throughout our days to replace what is being lost.
Our bodies are made up of 50-60% water and under average circumstances we lose approximately 2 to 3 litres of this daily. All bodily functions, including breathing, cause water loss.
We could basically be sat on the sofa doing nothing and our hydration levels would decrease. So, it’s just as important to keep on top of our hydration levels while we’re at the office or at home as it is in the gym as water needs to be replaced regularly through the day.
Here are 5 top tips to increase your water intake throughout the day:
1. DRINK A GLASS OF WATER AS SOON AS YOU WAKE UP.
Upon waking, one of the first things you should do is get some water into your system. I recommend filling a glass or bottle before you go to sleep and keeping it by your bedside table.
2. CARRY A WATER BOTTLE WITH YOU THROUGHOUT THE DAY.
Make sure that you always have water readily available wherever you are and plan ahead to make sure you do. The easiest way to do this is by using a personal water battle that you carry with you wherever you go.
3. DRINK AT LEAST ONE LITRE OF WATER DURING EXERCISE.
During your training sessions your body temperature will rise, and you will begin to sweat. You then need to replace the fluids that are lost as quickly as possible while you are exercising.
4. DRINK WATER WITH EVERY MEAL.
Drinking water with every meal helps the body to break down food and ensure we can digest it properly. Without the presence of water, our gut and other organs will start to develop issues.
5. NEVER PASS UP THE OFFER OF A GLAS OF WATER.
This is a KIS-Fitness golden rule. Whenever someone offers you a glass of water, always say YES. We should be looking to hydrate ourselves at any occasion that arises.
Personally, I am to drink between 3-4 litres of water every day and I recommend to my clients to do the same. But if you currently feel you are drinking far less than this then start off slow.
Begin with 1 litre and then try to add an additional half litre each week. This makes it far more manageable to increase your intake over time.
Making sure you drink enough water should be a non-negotiable in your day.