how much water to consume

Health Foundations – Consume Plenty of Water

We all know that water is vital for life, you wouldn’t last too long if you were to go without water for more than a few days. But do you all know how important staying hydrated is to basic everyday functions?

70% of our body and 80% of our brain is made up of water, which in itself should serve to highlight how important water is. Vital organs such as your liver and kidneys require ample hydration in order to function. Go without water for a couple of days and these vital organs will begin to shut down completely, which is never going to be good!

From a far vainer perspective, staying hydrated is absolutely key to losing body fat. A marginal drop in hydration of up to 2% can lead to a decrease in productivity of 20%. Meaning you won’t be able to train anywhere near to your full potential. Aside from a performance perspective, your liver must also be hydrated in order to metabolize body fat.

We are often looking for that special supplement that will enhance fat loss, that magic pill that will help us get into the best shape possible. Often though we forget about the basics that are the foundation for health and wellbeing and will often have a far more profound effect on the way we look and feel than any magic pill.

Water, in my opinion, falls into this category. Very few people I meet consume anywhere near enough water, which is why it is one of the first things I address with my clients.

So how much water should you drink?

A good starting point is to use the following equation…

Your bodyweight (kgs) x 0.033 = Amount in litres

So for somebody that weighs 80kg…

80kg x 0.033 = 2.64 litres per day

I would then advise that you add in more on training days, anything from 500ml-1.5 litres dependant upon various factors, such as duration and intensity of exercise and temperature. So for an 80kg man, who trains on a hot day, you may need to consume over 4 litres of water to stay fully hydrated!

As a bonus tip, a pinch of Himalayan or Celtic Sea Salt added to a 2 litre bottle will aid in absorption, you shouldn’t be able to taste the salt in the water. I also like to add fresh lemon or lime juice to my water as well (a tip I picked up from Charles Poliquin) as this mix can help to positively effect your body’s pH balance, offsetting the acidic nature of a high protein diet.

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