- Water makes up over 60% of your body weight so it is essential that we get enough to support bodily functions and exercise performance.
- On average we lose around 1 litre of water per hour of exercise which means for each hour of exercise we need to drink 1 litre MORE than our typical daily target.
- Research has shown you should be aiming for 33-39ml per kilo of bodyweight per day.
- For example, an 80 kilo person should aim for roughly 2640ml (2.64l) – 3120ml (3.12l) per day WITHOUT exercise. You will then need to add roughly 1l per hour of exercise on top of that.
- Bear in mind this water can come from teas, coffees and other drinks too. Just because you aren’t drinking plain water doesn’t mean you aren’t hydrating yourself.
- Although rare, there is such a thing a as over hydration. If you find yourself using the toilet (more than 10 times per day) you could potentially dilute your blood and cause water intoxication.
- As with fibre, water intake should be increased/decreased incrementally and not suddenly. This is to ensure you maintain a proper electrolyte balance.Here is an example of the symptoms that occur when you lose a certain percentage of water weight:
0% — none, optimal performance, normal heat regulation
1% — thirst stimulated, heat regulation during exercise altered, performance declines
2% — further decrease in heat regulation, hinders performance, increased thirst
3% — more of the same (decrease in performance)
4% — exercise performance cut by 20 – 30%
5% — headache, irritability, “spaced-out” feeling, fatigue
6% — weakness, severe loss of thermoregulation
7% — collapse likely unless exercise stops
10% — comatose
11% — death likely