Our water intake is one of the most crucial components for our health and wellbeing, and it is also one of the most overlooked. As an Exercise Physiologist, I see the signs and symptoms of dehydration with myself and my clients all the time: fatigue, headaches, decreased energy in the afternoons, increased muscle soreness, delayed healing to injury, crankiness, disrupted sleep patterns, and many more!
How much is enough?
We all know the general rule of thumb for water intake – around 8 glasses per day. I measured our kitchen glassware today and one glass is 300ml, so 8 glasses would be 2.4Litres (L) which is perfect for me. I feel like less than 1.5L isn’t enough, and when I hit 2-2.5L is when I feel the best.
Another way to calculate your water needs is to multiply your body weight in kilos by 0.033. For example, if you weigh 80kg, multiply that by 0.033 = 2.6 litres per day.
However, our water intake varies per individual and with our environment. For example, if it’s hot outside, if you are sweating a lot, if you’re exercising, airplane travel, if you are pregnant or breastfeeding, all of these factors will likely require you to drink more water. Do you drink caffeine? My advice is another 500ml of water per cup of coffee. Coffee is a diuretic and quite often the habit of our coffee and tea consumption also prevents us from drinking more water (I am guilty!).
Every cell in your body needs water. If we don’t drink enough, we will start to feel sluggish, have brain fog and suffer from headaches or migraines. We will perform better and recover better if our body is functioning in a state of hydration.
Since we don’t take in a lot of water during the night, it’s important to hydrate your body upon waking. Upon rising, try drinking 500ml of water to start your day. If you can’t do this straight away, just work your way up! You will feel the benefits in no time.
Prior to your next workout, plan your water consumption for before, during, and after your session.
Water is responsible for transporting nutrients and oxygen into cells and is vital for optimal exercise performance and recovery. When planning a training session, put some thought into your water consumption. It’s important to increase your water intake pre-workout (2-3 hours prior), during the workout and post workout, especially within 30 minutes of finishing. It is also important to continue to drink water for the rest of the day you if you had a moderate-heavy intensity workout.
If you are dehydrated prior to a workout, it can make the workout feel more difficult with more fatigue setting in, and your recovery can be slower as water is needed to help circulation and repair to the muscles. You will most likely get really sore after a workout if you are dehydrated, it is a common cause of soreness. I personally experience this every time I travel overseas – I hit the gym and get so sore after a light workout.
Seasonal water consumption
It’s quite common to drink less fluids in winter, so we need to aim to ensure we are getting enough. One way I try to get more fluids in is by adding some hot water and lemon to my day. Not only will it help to hydrate you, but it’ll warm you up. Sometimes I add some ginger and cayenne, I love it!
In the warmer months, it’s easier to drink more water as we are often trying to cool down. I keep a water bottle in my car for convenience between errands, as well as drinking plenty of water before and during outdoor exercise. Again, try to be hydrated before you exercise or start an activity – don’t wait until you’re thirsty. Ever spent time in the garden and then feel faint and lethargic after due to the heat? Exactly, so drink up!
If you want to jazz up your water to make it more appealing, you can add some mint, cucumber, lemons, limes or anything you fancy to make it more interesting. I love carrying a few slices of lemon in my water so my refills also taste nice.
Our Water Tips:
- Drink 500ml upon wakening, or within your first 2 hours
- Drink plenty of water 2-3 hours before exercise
- Drink an additional 500ml of water per cup of coffee consumed
- Try adding some fun flavours such as sliced lemon, cucumber, or mint to make your water more interesting
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