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How Hydrated are you?

Life cannot exist without water-we can go for weeks without food, but only 3 days without water!

According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. Our bodies are constantly losing water through sweating, urinating and breathing- therefore it is not just through exercising that we need to hydrate.

Ideally we need to consume water not just during or after exercising but constantly sipping throughout the day. A great way to track your water intake is to use an app to track your progress and gives you constant reminders- try Water your Body (android app).

How much water is enough?

Everyone has heard the advice of drinking 8 glasses of water per day but everyone is different. Dr Batmanghelidj, author of “Your Body’s Many Cries for Water” recommends we should drink 0.033 litres of water per day for every kilogram of bodyweight.
For example, if you weight 60kgs you need to consume 1.98 litres of water each day in order to stay sufficiently hydrated. Add one extra litre for each hour of intensive exercise. And for every cup of tea or coffee you consume, you need to have an extra glass of water.

Besides drinking water having foods that contain water is another effective way to rehydrate your body.

Top 5 hydrating foods:

  • Watermelon 96% – a rich source of potassium, vitamin A, vitamin B6 and vitamin C and contains a high level of lycopene a powerful antioxidant.
  • Cucumber 96% – have most of the vitamins the body needs in a single day.
  • Romaine Lettuce 95% Romaine’s vitamin C and beta-carotene content make it a heart-healthy green.
  • Blueberries 95% – are very nutrient dense, high in fibre, vitamin C, vitamin K and Manganese and 1 cup only contains 84 calories with 15grams from carbohydrates.
  • Pineapple 95%- are a good source of vitamin C, manganese, copper and folate. They are also the only source of the plant compound bromelain which has many health benefits, such as enhanced immune function, cancer prevention, improved wound healing and better gut health.
Nikki Martin

Nikki is a highly enthusiastic, very dedicated and a motivational Personal Trainer/Nutritionist and believes in considering every aspect of a clients lifestyle when designing a training and nutritional program to meet their goals, such that the program becomes a part of their lifestyle change.

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