How to stay hydrated – the right way!

Maintaining proper hydration levels is extremely important not just for maximizing performance and recovery with physical activities, but for optimizing your overall health and well being.

If you’re not consuming adequate amounts of water multiple problems can occur, including:

  • Mental and physical fatigue
  • Slows down metabolism
  • Joint pain
  • Constipation
  • Poor memory
  • Poor digestion
  • Heartburn
  • Swelling and edema
  • High blood pressure

Find Out If You Are You Consuming Enough Water!

The ideal amount of water you should consume is your body weight in lbs. divided by 2 = number of ounces per day (One glass = 8 ounces).

Example: 150 lbs. divide by 2 = 75 ounces, 75 ounces divided by 8 = 9 glasses a day

Tips for Increasing Your Water Intake:

  • Start your day with a tall glass of water
  • Enjoy herbal teas over ice, such as peppermint or ginger
  • Keep a glass or water bottle on your desk and take small sips throughout the day
  • Have a glass of water before each meal
  • Track it. Pre-fill a jug with your required water for the day for a visual cue, or use an app to log your water intake

Consuming The Right Kind of Fluids

Not only is it important to make sure you’re taking in enough fluids, but what you drink also counts. If you’re physically active you may not only need to replace the water you have lost, but also your electrolytes such as sodium, potassium, calcium and magnesium. Electrolytes regulate our nerve and muscle function, our body’s hydration, blood pH, blood pressure and help with the rebuilding of damaged tissue. Unfortunately a lot of the sports/electrolyte drinks on the market are filled with sugars, artificial colourings, flavourings and additives and are not necessarily the healthiest option.

Here are 3 healthy alternatives to electrolyte replacement drinks to help rehydrate & restore electrolytes:

  • Combine 1 litre of water with one cup of orange juice and 1/2 teaspoon of sea salt
  • Combine 1 litre of water with 1 tablespoon of maple syrup and 1/2 a teaspoon of sea salt
  • Coconut water (watch the sugar content though some are high)

For more information on the importance of hydration, see this article.

Eat Your Water

Hydrating foods also count towards your water intake. Some of the top water rich foods include:

  • cucumber
  • lettuce
  • strawberries
  • celery
  • tomatoes
  • green peppers
  • watermelon
  • home made soups (hot or cold)
  Flavoured Water Ideas

Find water too plain? Try these healthy tips to add some flavour to your water:

Add a handful of fresh mint (scrunch it first to release flavour) to a jug of water with a squeeze of lemon or lime juice. Mint tastes fresh and delicious, and helps with good digestion.

Add 8 fresh basil leaves (scrunch first) and 3 cups of halved strawberries to a jug of water. Basil is anti-inflammatory and has antibacterial properties.


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