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Can you consume too much water...??

I haven't seen much research around what happens if we consume too much water, BUT... there is bucketloads of research on what happens if we do not consume enough water !!



Dehydration negatively impacts physical and mental health and for all you gym goers, team sport players and athletes.... Mild dehydration, as little as 2% can cause a decline in performance. Losses in excess of 5% body weight can decrease work capacity by around 30% !



Dehydration;

  • Impairs cognitive function (our reaction time and decision making )

  • Decreased sweat rate ( our bodies ability to cool down)

  • Increases our core temperature ( we fatigue faster when our core body temperature rises quicker)

  • Decreases blood flow to our muscles and skin



What can be done to prevent dehydration??


Checking the colour of your urine is a great tool to ensure you are staying hydrated! There was some thought that absolutely clear urine is best for hydration - this is not true, a slightly yellow tinge is perfectly fine!


Completely clear urine can actually indicate that your body is not absorbing all of the fluid that you are consuming, you may need some electrolytes


Check out the image below - we want to avoid the yellow dehydrated section!!




















Some things you can do to keep on top of your hydration include:


  • Checking the colour of your urine (as above)

  • Drink 1.5 times the amount of sweat lost during sessions

  • Leading up to your event ensure you are drinking 2-3L of water per day - more if it is a hot day or if you sweat a lot!

  • Consume sports/electrolyte drinks, milk, fruits with high water content or try adding a pinch of salt to your water!!



It is important for recovery and performance that we stay well hydrated.


If you are looking at ways to improve your recovery and performance please reach out and book in a free consult via our website or CLICK HERE!




Julia Higgs

Accredited Sports Nutritionist and Gym Owner.




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