How much should we be drinking?
As we enter the warmer months of the year, we are reminded of the importance of good hydration. Our bodies depend on water for survival. Did you know that water makes up approximately 55 – 60% of who we are!
Water has many important roles in our body. Our cells, organs and tissues need water to function properly. It regulates our body temperature, lubricates joints and transports substances and waste.
But how much water should we be consuming each day to prevent dehydration? Well, that’s a very individual thing and is dependent on a number of factors such age, activity levels, external environment, body weight, gender/hormones, medical conditions and sickness.
When I was growing up, consuming 8 glasses of water per day was the golden standard, and that is still a reasonable goal today. The average adult needs around 3 litres (12 cups) of fluid each day as a baseline. Since 1 litre (4 cups) comes from our food, this means that 2 litres (8 cups) comes from drinking.[1]
Most healthy people can remain hydrated by replenishing fluids whenever they feel thirsty. If, however, you are concerned about your hydration levels, check the colour of your urine. If you are well hydrated, your urine should be light yellow to colourless. If it is dark yellow or amber coloured, you may be dehydrated.
Plain water is the best for keeping hydrated as it is calorie-free and contains trace amounts of minerals such as calcium, sodium, magnesium, copper and zinc. Other foods and drinks such as milk, herbal teas, caffeinated drinks, fruit and vegetables juices can also help you remain hydrated however some may add additional calories to your diet due to their sugar content.
If you struggle with staying hydrated throughout the day, try the following tips:
- Carry a re-usable water bottle with you
- Keep a jug of water at your work desk to refill your cup
- Track your water intake using phone apps
- Add natural flavours to water to make it more enticing, such as mint, lemon or strawberries
- Include water-rich foods in your diet, such as cucumbers, watermelon or zucchini
- Drink water before, during and after exercise
- Replace sugary soft drinks with sparking or mineral water.
[1] Precision Nutrition – The Essentials of Sports and Exercise Nutrition 3rd ed.
Keen to try Outdoor Grit?
Outdoor Grit is the new outdoor group fitness provider in Adelaide, specialising in functional health and fitness services for all. We are based in Prospect, at St. Helen’s Park, on 39 Prospect Road, Prospect.
We offer early and mid-morning sessions on Monday, Wednesday, Friday and Saturday as well as Tuesday afternoons. As our group continues to grow, we endeavour to grow our session times too. This is something we will do in consultation with our members, so we can offer more session times that work in with your varied schedules.
To book in your free intro session, click on the link below:
https://outdoorgrit.sites.zenplanner.com/freeTrial.cfm
We can’t wait to see you at one of our upcoming sessions.
Dayna Jackiw – Co-Founder Outdoor Grit
Precision Nutrition Level 1 Coach