Nutrition Tips

How much fluid do I need to drink when I’m exercising?

Water is the largest single component of your body and in healthy individuals it makes up for between 31-49% of your total body mass. Exercise ultimately results in a loss of fluid from your body, whether it is through sweating or water vapour as you breathe, therefore it is vitally important to maintain optimum fluid balance before, during and after exercise.

The amount of water which you lose is unique to the individual and depends on the duration of the activity, how hard you are exercising and the climate and humidity of your surroundings. A major decrease in your body’s water levels can have an adverse effect on your body and your performance putting extra pressure on your heart, lungs and circulatory system as the blood water volume decreases.

It is most important to be hydrated before exercise or competition and this can be achieved by drinking between 400-600ml 2 hours before exercising, this will give time for the excretion of excess water.

During exercise you will start to lose water and it is important to replace it as you go along. It is recommended that you drink between 150-350ml every 15-20 minutes, however this will depend on the individual, and as a rule the more you sweat the more you should drink. Do not be guided by thirst as it is an indicator that you are already starting to dehydrate.

After exercise it is important to restore your body's water balance, and this can only be achieved if the ingested volume is higher than the volume lost during exercise. It is recommended that you consume around 1.5 times the fluid lost during exercise. The simplest way to determine how much you have lost is to weigh yourself before and after exercise, where 1kg of bodyweight is equivalent to 1 litre of water. You do not have to drink this amount straight away, but as a gradual process as much as you feel comfortable with until you are fully hydrated.

5 Top Tips for Eating for Weight Loss

1. Set realistic goals

Writing down your weight loss intentions has shown you are far more likely to put them into action. Be realistic, and carefully think about what you can achieve over a time period, perhaps setting small goals weekly.

2. Aim to lose no more than 0.5kg/week

Fast weight loss can result in loss of lean tissue, and is often not sustainable. Weight yourself weekly or fortnightly to keep an eye on weight loss, but remember that weighing yourself does not reflect the changes in your body composition.

3. Keep a food diary

A food diary is a good way to look at your personal eating habits and to check you are eating a healthy balanced diet.

4. Start the day with breakfast

People who skip breakfast are more likely to overeat later on in the day. Eating breakfast will fuel you throughout the day and by eating a filling high-fibre breakfast you may eat up to 100-150 calories less for your lunch and evening-meal.

5. Plan Ahead

Plan your meals for the whole week, and make a shopping list, this way you are far less likely to go off track. Also keep healthy foods, such as fruit, in your line of vision in your fridge or cupboards, making you more likely to reach for a healthier snack.