Hydration by Brooke from It’s All Good, Natural Therapies.
Adequate hydration is one of the most important keys to optimal health and wellness!
It also happens to be something that is often overlooked.
Did you know that the amount of liquid required each day depends on YOUR individual weight?
Did you know the activities you partake in affect the amount of liquid you require each day?
Well you do now!
Let’s start by establishing what is included in the term ‘liquid’
i.e. things you drink that provide hydration:
- Water (crazy right?!)
- Herbal Teas
- Vegetable Juices
- Fruit Juices – these should be considered a ‘treat’ though and not consumed everyday as they are high in sugar (even those without added sugar- have a look on the back and you’ll see). Eating whole fruit is our best option for obtaining the vitamins and minerals we need! If you are going to drink fruit juice water it down slightly and/or choose those with NO added sugar, or any of the other nasties commonly hidden in them. My suggestion is ‘Noah’s – Creative Juices’. They’re delicious!
Soft drinks, energy drinks and alcohol DO NOT count towards your required amount of liquid, and as I’m sure you’re aware, should not be consumed regularly or excessively. We’re all guilty of the occasional binge though…and that’s ok.
Right. So HOW MUCH do we actually need?
As a general rule we need 0.033L of liquid per kg of body weight per day- this does not take into account sweating, physical activity or alcohol consumption, all of which increase our liquid needs.
KG x 0.033L = L/day required
Here’s some examples:
55kg: 55×0.033= 1.8L/day
65kg: 65×0.033= 2.1L/day
75kg: 75×0.033= 2.5L/day
95kg: 95×0.033= 3.1L/day
1L in for every 1L you sweat out
1 glass of water in for every glass of alcohol
TIP: If you’re sweating excessively, you haven’t reached your target intake, have been throwing up/suffering diarrhea or are drinking excessive amounts of alcohol have a re hydration sachet mixed with water. This will help to re-establish your electrolyte balance and aid in the prevention of dehydration. I often have one at least once a week, especially after a big work out or before/after a big night.