Hydration
Despite the 'La Nina' bringing some chilly mornings we have seen some hot days in January so far, and a big part of staying active and being outdoors in the Aussie summer heat is keeping on top of your hydration. This week, let’s dive a little into hydration strategies that are simple and easy for year round effectiveness.
Hydration 101:
How we lose water…
INSENSIBLE LOSS: This is due to sweating, and is very dependent on conditions like wind speed, humidity and sun exposure in the environment, as well as activity level, body composition and degree of physical fitness. This can be as little as 450ml or as high as 3L.
RESPIRATORY LOSS: This is normally 250-350ml in sedentary adults, however can rise up to 600ml after physical activity is considered.
URINARY LOSS: 1000-2000ml is the average here.
GASTROINTESTINAL LOSS: Roughly 100-300ml is lost in the stool per day.
How we gain water…
DRINKING: This is fluid water intake, and is normally 70-80% of our total water intake.
THROUGH FOOD: This accounts for 20-30% of total intake, as the food we eat contains water.
THROUGH METABOLIC PROCESSES: Normal metabolic processes will contribute 300ml per day to this amount, being roughly up to 10% of total intake.
The number:
Most studies are now calling for the average adult male to be consuming 3.7L of fluid per day, and the average adult female consuming 2.7L per day.
OKAY! So we now know how much we need, and how it’s getting in and out of our body. But how can we ensure we get our intake for the day?
Tip 1: Top and Tail Chug
Before hitting the sack at night, I try and get 500ml in, and before I leave my house in the morning, I try and get 750ml down the hatch before starting my day. Especially if you train in the mornings, it is a great way to ensure you are hydrated before your morning session. For most adults, this also means between 20-27% of your daily intake is completed!
Tip 2: Big Water Bottle
Although the idea of lugging one around by hand or handbag seems awful, having a large metal water bottle is a great way to ensure you’re getting your adequate intake. Leave it on your work desk, or even in the car, and the water inside stays cool. It is a great way to measure the amount you are taking in. (1,1.5 or 2L sizes are best as they fit into your daily intake easily!)
Tip 3: Ditch the Juice and go with Infused
An issue with fruit, vegetable and artificial juice drinks are that they contain up to 10-15% less water, and often contain a lot of sugar, which is deleterious to other health efforts. If you are looking to flavour things up, try adding some berries or cucumber, herbs like mint, or even things like ginger to flavour up your water without the added sugar hit.