Monday's Motivational Tips - Water/Dehydration

Aim to increase your water intake. As the weather warms up so does your need to ensure you are drinking enough water. If your urine is yellow (and smelly) you definitely need to drink up! Aim for at least 1-1.5 litres per day, and if you are exercising this needs to be a minimum of 2 litres. For every hour of moderate to intense exercise you do, you need to drink 1 litre of water.


Signs of dehydration - mild to moderate:

• Dry, sticky mouth
• Sleepiness or tiredness
• Thirst
• Decrease urine output (8 hours or more without urination)
• Muscle weakness
• Headache
• Dizziness or lightheadedness

Signs of dehydration - severe - medical emergency:

• Extreme thirst
• Extreme irritability and confusion
• Very dry mouth, skin and mucous membranes
• Dark yellow or amber coloured urine
• Dry skin and lacking elasticity
• Low blood pressure
• Rapid heart rate
• Fever
• Delirium and unconsciousness

Benefit of drinking enough water:

• Essential to all body functions
• Prevents dehydration
• Prevents sagging skin and the affects of ageing
• Rids the body of waste, toxins and natural by-products of fat burning
• Naturally suppresses appetite
• Helps body to metabolise stored fat
• Reduces fluid retention
• Helps to maintain proper muscle tone and build muscle
• Aids in your work-out performance. Dehydration will decrease your performance.
• Makes up 70% of your muscle, yet fat is only 25% water. By drinking more water you add more lean mass, thus reduce body fat %
• Water is essential for you to store glycogen (from carbohydrates) the easy useable form of energy required for everyday activity
• Relieves constipation
• Avoids stitches
• Reduces fatigue