Hydration
Water makes up two thirds of our body. It is fundamental we drink enough fluid to maintain a healthy balance. Many people get dehydrated by not drinking enough fluid or by losing fluids and not replacing them.
We can lose a large amount of body fluid through sweat when training for long periods.
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The ACSM determined that an adequate daily fluid intake is about 3.7 litres of fluids a day for men. And about 2.7 litres of fluids a day for women.
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The NHS recommend that we drink 6–8 glasses of water per day, and the key is to start drinking in the morning and continue to do so regularly throughout the day. This doesn’t have to be consumed as plain water and can include lower fat milk and/or lower sugar or sugar free drinks such as low sugar cordials, tea, and coffee.
Currently, no official recommendations exist for the intake of plain water alone. The amount you need is based on several factors, such as age, gender, and activity level.
Simply listening to your body and drinking when you feel thirsty is one of the best ways to ensure that you’re staying hydrated. In fact, most people can meet their daily needs by drinking water when they are thirsty.
Drinking too much can disrupt your body’s electrolyte balance, leading to hyponatremia, or low levels of sodium in your blood.
Keep in mind that excessive water intake can be dangerous.
Although your kidneys can excrete up to 20–28 litres (4.5–6 gallons) of water per day, they can only process 800–1,000 ml (27–34 ounces) of water per hour.
Drinking too much can disrupt your body’s electrolyte balance, leading to hyponatremia, or low levels of sodium in your blood.