Beat the heat during your summer

We’ve all heard that it’s important to stay hydrated, but why is it so important? Well, it’s a fact that water is the solvent for most of your body’s biochemical processes. Put simply, water is vital for hydration and digestion. It transports nutrients to and from your cells, and helps regulate heat, process waste and circulate blood around your body. It’s also a major part of your muscle and vital organ mass, comprising around 70% of your lean body weight. Suffice to say, drinking enough water is pretty important!

How much is enough?

According to the Australian Institute of Sport, fluid requirements vary significantly based on factors such as genetics, size, fitness levels, conditions and exercise intensity. But, you can work out how much water you should drink by weighing yourself before and after exercise. Each kilogram (kg) of weight lost during your session equates to 1 litre of fluid. So, if you lose 1 kg during your session, whilst drinking 1 litre of water, you’ll have lost 2 litres of fluid. You’ll need to drink enough to replace this lost fluid. It’s logical to drink water when you're feeling thirsty, but in extreme conditions that may not be enough to prevent serious dehydration. A fluid replacement plan will help make sure you’re getting enough, but not too much water during exercise. Water alone will not replace all of the nutrients lost in sweat during intense exercise. Adding 10% carbohydrate to water helps to stimulate fluid intake and improve your body’s fluid absorption.