Whether a weekend warrior or a seasoned athlete, staying hydrated is imperative when looking to stay healthy and perform at your best.
How much water should you be drinking?
As a baseline, most adults require around 3 litres (12 cups) of water per day.
If its warmer you may need an extra 500ml (2 cups) and if you are exercising you may need up to 6 litres (24 cups) per day
How do you calculate my basic fluid requirements?
For every kilogram of bodyweight, you should be ingesting 30-40ml of water.
This is just a baseline, environmental and other factors will determine whether you require more or less.
General Hydration Requirements
Moderate Intensity & Shorter Duration
For most people drinking plain water is fine, but for some athletes, it’s beneficial to consume sports drinks to help replenish your glucose & electrolytes.
For moderate activity under two hours and / or high intensity activity under an hour you should follow these guidelines:
Step 1
Consume 0.5-1L (2-4 cups) of water during the activity.
Step 2
Consume 0.5-1L (2-4 cups) of water after your workout.
Step 3
Consume 0.25-0.5L (1-2 cups) of water with each meal.
For recreational exercises who want a little extra recovery boost: Add 10-15g of BCAAs to Step 1 or 2. BCAAs can be found at your local health store.
General Hydration Requirements
High Intensity & Longer Duration
For moderate activity lasting longer than two hours and / or high intensity lasting longer than an hour you follow these guidelines:
Step 1
Consume 0.25-0.5L (1-2 cups) of water 30-60 minutes before training.
Step 2
Consume 30-45g carb + 15g protein + electrolytes (sodium and potassium) in 600ml of water every hour during activity.
Step 3
Consume 30-45g carb + 15g protein + electrolytes (sodium and potassium) in 600ml of water afterwards.
Step 4
Consume 0.25-0.5L (1-2 cups) of water with each meal.
Ensure that you are sipping on the water not smashing it back too quickly. Skulling water too quickly can cause GI tract upset and your body can only absorb around 1.5L (6 cups) of liquid per hour.
Build Hydration Habits
Drink a glass of water with each meal
Carry a water bottle with you during the day
Keep water on your desk at work
When you gel like a snack, drink a glass of water instead
Switch your sugary drinks with water and mix in some BCAAs
Track your water intake each day
Stay Lost isn’t our only project, we also run an online training and nutrition business called ReGen Coaching
ReGen specialises in empowering our clients to take control of their lives using sustainable habits.
If you would like an experienced coach to help you with your training and nutrition programming, head to www.regencoaching.com.au to learn more.
Share your hydration tips in the comments below.
