1. Identify your daily hydration goals

Hydration is necessary all day long. Average consumption should be around three litres a day. Women should consume around 2.7 litres, while men should consume about 3.7 litres.

2. Choose your water’s sodium count

As sodium can be found in almost all canned, processed and frozen foods, it’s advisable to reduce your daily intake as much as possible. Look for low-sodium content in the water you drink to prevent water retention and cleanse kidneys.

3. Monitor fluid loss

Before and after each exercise session, it’s best to weigh yourself. For example, a 1-3% loss in body weight often indicates dehydration. Replace every kilo lost with 500ml of water.

4. Pay attention to dehydration signs

Common symptoms of dehydration include a decline in coordination, muscle cramps, muscle fatigue and a decrease in energy.

5. Hydrate with your food

Choose fruits with a high water content, such as watermelon, grapefruit and strawberries.

6. Coffee can boost performance

One or two cups of coffee or tea a day can also assist with fluid needs. The mild diuretic effect is recommended for balanced hydration throughout the day.

7. Go the extra mile with good sports drinks

When exercising for more than 60 minutes, select a sports drink that contains carbohydrates, sodium and potassium.

8. Don’t rely on thirst

Remember that by the time you’re thirsty, you are already dehydrated. Drink as much water as you can comfortably tolerate all through the day.

Article from Monviso