When you are exercising regularly maintaining a healthy hydration habit is very important. Low Wood Bay fitness instructors, Matt and Kerry, tell us why, and how...
The Water in You
The makeup of our body is an incredible 60% water. Therefore it is vital we drink enough fluid to maintain our health and wellbeing. Many people get dehydrated by not drinking enough fluid or by losing fluids and not replacing them.
Some people say drink eight 8oz glasses of water a day, others say drink a minimum of 2 litres. Always listen to your body, for example if you are constantly suffering from headaches you could potentially not be taking in enough water. When the weather is hot or you exercise regularly - basically anytime you are sweating - you will need to increase the amount of water you are taking in. When you wake up in the morning your body is at its most dehydrated level, so always try and have a glass of water when you get up.
Kerry’s Top Tip: I always have a bottle of water next to my bed so when I wake up there is no faffing about going to the kitchen to get myself a glass of water.
Stop and Listen to Your Body
Don’t ignore the symptoms. Mild to moderate dehydration symptoms may include the following:
- Increased thirst
- Dry mouth
- Tired or sleepy
- Decreased urine output
- Urine is low volume and more yellowish than normal
- Dry skin
A quick and easy way to check your hydration levels is the colour of your urine.
Don’t let any of these symptoms persist. De-hydration can lead to serious illness. A recent study found Participants went from mildly dehydrated to fully hydrated in 45 minutes by consuming 600 ml of water.
What to Eat and Drink
You should drink plenty of fluids such as water, diluted squash and fruit juice to stay hydrated. The key is to drink regularly throughout the day (at least 6-8 mugs).
The best drinks to stay hydrated are water, semi-skimmed milk, smoothies, fruit juice and sports drinks. Stay well away from fizzy energy drinks such as Monster and Red Bull.
There are many foods that have high water content that also help you achieve your fluid intake targets. Here are some great example
- Watermelon. Water content: 92% Watermelon is very healthy and one of the most hydrating foods you can eat. ...
- Strawberries. Water content: 91% water
- Peaches. Water content: 89% water
- Oranges. Water content: 88% water
- Cucumber. Water content: 95% water
- Lettuce. Water content: 96% water
At Low Wood Bay there is always a healthy drink option to hand. Why not try a Norman's healthy fruit juices or smoothies, full of flavour and a great to maintain healthy hydration.
Chat to Our Fitness Team
To get the best out of your fitness programmes make sure that you are fuelling your body correctly. Have a chat with any of the Low Wood Bay instructors who will be more than happy to advise on the best diet to help reach your fitness goals.