
You've likely heard various recommendations about how much water you should drink daily. Some struggle with hydration, while conversely, some of you may actually be consuming too much water. The amount of water you need depends on factors like your weight, activity levels, and climate.
While, most of us understand that keeping hydrated is important for our health, did you know that overhydration can also have negative consequences for our health?
Drinking too much water can lead to a condition called hyponatremia, where essential electrolytes like sodium, potassium, calcium, and magnesium are diluted. These minerals play a vital role in regulating fluid balance in the body and are lost through sweat during physical activity or in hot weather, excessive water intake can also lead to their dilution.
While hyponatremia is more common among endurance athletes, it's essential for everyone to aim for optimal hydration levels to feel and function at their best.
So, how much water should you drink?
A general guide is to consume approximately 35 ml of water per kg of body weight throughout the day.
*Factors like exercise, hot weather, breastfeeding, pregnancy, or certain medical conditions may require additional fluid intake.
For hydration during exercise you can look at the Galpin Formula linked here.
The simplest way to determine if you're well-hydrated is to listen to your body's thirst cues and check the colour of your urine. Ideally, it should be pale yellow. Dark yellow indicates a need for more water, while clear urine may suggest overhydration.
Remember that hydration does not just come from water, the foods you eat play a crucial role in hydration and fluid retention. In fact, foods can be even more hydrating than water due to the electrolytes they contain.
Here are some foods/drinks high in electrolytes that support and optimise hydration:
🥥 Coconut water: Natures sports drink! - a natural source of electrolytes, including potassium and sodium, making it an excellent hydrating drink, especially post-workout
🍌 Bananas: Rich in potassium, a vital electrolyte for fluid balance.
🥛 Yogurt: Contains potassium, calcium, and magnesium, essential electrolytes for hydration.
🍊 Citrus fruits (oranges, lemons, limes): High in water content and electrolytes like potassium, calcium, and magnesium.
🍉 Watermelon: A refreshing snack high in water content and electrolytes like potassium and magnesium.
🧂 Additionally, adding a pinch of salt to your water or consuming salty snacks like olives and pickles can help increase sodium intake and support hydration.
A brief breakdown on how to keep hydrated:
Aim for roughly 35ml per kg of body weight
Drink when you are thirsty
Use your urine as a guide to understand if you need to drink more or less
Drink water throughout the day
For optimal hydration, increase your consumption of electrolyte rich and hydrating foods and drinks
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