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.
This 30×30 challenge, MonViso, the Italian Natural Mineral Water, will help you get fit all around:
Body – Keep hydrated with a 30% discount
Mind – We recycle all bottles for free
Soul – MonViso donates AED1 for every litre purchased
Article from Monviso