We all know how important it is to stay hydrated. Yet, a 2023 consumer study by Hydralyte revealed that nearly half of Australians don’t drink enough water on a daily basis, and also found that 40% of people report feelings of dehydration multiple times per week.
But even if you’re hitting your daily water goals, it’s possible to still feel tired, lightheaded, or sluggish. That’s because hydration isn’t just about how much water you drink; it’s also about how well your body absorbs it.
Water Isn’t Enough
Being hydrated is more than your fluid intake, as water alone won’t keep you hydrated if you don’t have enough electrolytes. Your body needs electrolytes, which are essential minerals like sodium, potassium, and magnesium, that help absorb water and maintain fluid balance. Without them, the water you drink often passes straight through your system without fully hydrating your cells.
You can get electrolytes from a variety of foods like leafy green vegetables, fruits that are high in potassium such as bananas, nuts, and some dairy products including milk. Maintaining a well-balanced diet is key to ensuring you’re getting the electrolytes your body needs.
How Dehydration Occurs
Dehydration happens when your body loses more fluids than it takes in. This can be due to sweating, intense workouts, time in the sauna, or even everyday activities. When you’re not replenishing fluids fast enough, your body’s fluid balance becomes disrupted, leading to dehydration.
Common Signs Of Dehydration
You don’t just have to feel thirsty to be dehydrated. Some early symptoms include:
- Dry mouth or lips
- Headaches
- Dizziness or lightheadedness
- Fatigue or lack of focus
- Dark-coloured urine
How To Stay Properly Hydrated
A balanced diet provides the right mix of macronutrients and micronutrients, and combined with adequate water intake, helps keep your body hydrated and functioning well. On average, men should aim for around 2.6 litres of water per day, while women should aim for roughly 2.1 litres. A pinch of high-quality salt in your water is also a great tip to increase electrolytes.
1. Sip water consistently: Don’t wait until you’re thirsty. Drink small amounts of water regularly throughout the day.
2. Eat water-rich foods: Add high-water foods like watermelon, pineapple, cucumber, tomatoes, and celery to your diet.
3. Be sun smart: Schedule outdoor workouts during cooler parts of the day, like early mornings or evenings.
4. Replenish electrolytes: After you exercise, restore what you’ve lost with options like coconut water, electrolyte powders, or mineral-rich snacks.
5. Support recovery: Hydration goes hand-in-hand with sleeping well, stretching, and a balanced diet.
Takeaways
Staying hydrated means more than just drinking water, it’s about giving your body what it needs to absorb it effectively. If you’re training regularly, playing tennis, or spending time in the sauna, make sure you’re also replenishing electrolytes so you can stay properly hydrated, perform better, and feel your best.
Curious About Your Hydration Levels?
As a Next Gen member and part of our Next Steps program, you can book a complimentary InBody Scan every 6 weeks. It not only measures your body composition but also provides insight into your body’s water balance. Our Personal Trainers will go through the results with you and discuss what your goals are. You can book your InBody Scan via The Next Gen Life App or at Reception.