Water & Hydration

Often one of the most overlooked principles of fitness, water is vital to support our bodies' natural functions. Water makes up around 60% of our body weight, so adequate hydration has a huge impact on your ability to perform, both physically and mentally. Studies have shown that an individual suffering from just 2% dehydration could lose up to 30% of their ability to perform, both physically and mentally.

Bodily functions that rely on water include getting rid of waste products from the body, regulating body temperature and helping brain function. Being dehydrated can cause drowsiness, headaches, and nausea. When working out, dehydration can exacerbate muscle soreness and slow the rate of recovery. Furthermore, your body often mistakes thirst as hunger, so it is common for people to reach for a snack rather than a glass of water. 

You should aim to consume between 2-3 litres of water each day, particularly if you consume a lot of caffeinated drinks, use a sauna or are exercising heavily. You’ll be able to gauge your hydration by the colour of your urine, aiming to keep it clear at all times – if it looks too dark, drink some more water.

One easy way of increasing your water intake during the day is to invest in a good reusable water bottle or canteen to keep on your desk or workstation and take regular trips to the water cooler during the day to top up with fresh, cool water. If you struggle drinking plain water, try adding some fresh natural ingredients such as lemons, berries or even mint to your bottle for that added extra flavour.