Staying well HYDRATED

So we all agree that we are not drinking enough water in the icy winter weather. But how much are we supposed to drink?

Day-to-day Hydration:

Every person should consume 20-30 ml/kg of water per day. This means, that if you weigh 60 kg, you should consume at least 1.2L per day. The ideal however, is that you should drink 30 ml/kg, especially during hot and humid summer times when severe dehydration may be dangerous and even fatal.

Hydration during training:

Dietitians Liesbet Delport and Paula Volschenk, in their book (Eating smart for Sport) suggest that during training or a sporting event, you should:

-           Not lose more than 500g of mass. Weigh yourself before training and again afterwards. If you lost more than 500g, be sure to up your intake of water during training

-          Make sure you start off well hydrated. This means staying hydrated on a day to day basis and consuming 400-600 ml before an event

-          Start taking fluids no later than 20 minutes into the training or event

-          Take fluids regularly throughout your training, approximately 150-350 ml every 20 minutes. Those who are heavier should opt for the higher end of the recommendation (350) and lighter athletes should opt for the 150 ml.

-          Start taking fluids no later than 20 minutes after finishing the race/training

Source: Eat Smart for Sport. Liesbet Delport & Paula Volschenk. Find the book here

Watch out for some tips on keeping your kids hydrated on Mommy-Mondays!

Let’s stay hydrated!

Good Life Dietitians