💧Discover, “How much water you really need”.
Hopefully, everyone is doing well during this COVID-19. Today, I wanted to chat a little about hydration and how much water you really need. Please let me know what topics you would like to learn about, and I can alter my content for you! Also, did you know our team is doing complimentary COVID-19 support corporate programs? (Learn More).
Hydration for your performance:
Hydration is vital for peak performance. The amount of water needed varies based on certain factors such as climate, exercise intensity, frequency, and duration, weight, and other daily activities.
Adequate hydration can be monitored by the frequency of urination, colour, and fluctuations in body weight. A well-hydrated person will urinate once every one and a half to two hours. A lighter colour of urine indicates adequate hydration. The body’s thirst response takes longer to tell the body that it needs water so athletes should drink water and other fluids throughout the day to avoid dehydration/inadequate hydration.
Prior to training/competition, 5 to 10 millilitres per kilogram of body weight should be consumed two to four hours before at rates of 150-200 millilitres every 10 to 20 minutes. 15 minutes prior to training/competition, 300 to 800 millilitres should be consumed when it’s not possible to drink during exercise. If it is possible to drink during exercise, 0.4 to 0.8 litres should be consumed per hour.
Water and other fluids should be consumed during competition/training as for training/competition that lasts longer than 30 minutes, studies have shown that consuming fluids improves performance.
For the subject, he consumes over 3,000 calories per day. The minimum daily water intake is between 102 to 118 ounces. This range will differ based on individual differences and climatic differences. Since the subject lives in a cooler climate, this range should be sufficient. However, during the summer months, water intake may need to be increased.
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EP Health Wellness Team