Water

We are almost all guilty of it.  We obsess over our training plans, diet, cheat meals, how many coffees we drink a day, how many units of alcohol we drink yet we frequently ignore our hydration levels.

I used to do this – I could tell you how many calories I’d consumed and burnt but it barely registered that not even a sip of water had passed my lips all day (unless you count 400 coffees and several glass of wine). 

But water is important for so many reasons:

  1. Helping increase energy and relieve fatigue
  2. Helping you think, focus and concentrate better, helping you be more alert
  3. Assisting with achieving your body goals
  4. Helping improve your complexion
  5. Aiding digestion
  6. Looking after your immune system / helping you get over colds etc.
  7. Reducing the likelihood of some types of headaches (where commonly caused by dehydration)
  8. Preventing / reducing the likeliness of cramps & sprains
  9. Improving your mood / general feeling of well being
  10. It saves you money – it’s the cheapest drink there is!

I found that, whilst I didn’t really notice many differences when I started to drink enough water, I DID notice that when I then drank less water I felt it!  If I’ve had a day where I drink less I feel lethargic, grumpy and hungry for salty foods.

So how much should you drink?

Ideally between 30-35 ml per kg of body weight

PLUS and additional 500 ml for every hour of exercise you do.

Example – I weigh 95kg and do on average 1 hours of training a day at present so I try and drink 3,350 ml – 3,825 ml (3.4-3.9 litres) a day, I normally average around 3.5 litres  

One word of warning:  You will go to the toilet A LOT when you first start drinking more water – maybe not something to coincide with a long road trip!