Drinking enough water each day is crucial for many reasons:
To regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly.
Being well-hydrated also improves sleep quality and mood. (Always good to bear in mind if you are feeling grumpy)
A little bit of hydration perspective.
Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight.
Losses in excess of 5% of body weight can decrease the capacity for work by about 30%
If you then think about the 30% decrease in work capacity and then throw into the mix a running chainsaw up a tree. One lapse moment of concentration could be fatal. Just remember this on hot days up the trees.
Tips for staying Hydrated.
If you just can’t remember to drink enough water, look for ways to build it into your day.
- Make water your go-to drink.
- Tip a glass at and between each meal.
- Set a reminder on your phone to have a glass every hour. –
- Carry a bottle around as taking a swig can become a habit
And if you’re hankering for a snack, have water instead. Sometimes, our bodies confuse thirst for hunger.
How much is enough?
Men should be drinking around 3.7 litres a day
Women should be drinking around 2.7 litres a day
These recommendations cover fluids from water, other beverages and food.
About 20% of daily fluid intake usually comes from food and the rest from drinks.
So aiming for roughly around 0.7 less than the stats about should cover you.
Your fluid intake is probably fine if you are rarely thirsty and your urine is colourless or a light yellow.
Prevent dehydration by making water your drink of choice and try to have a glass with and between meals, When exercising and generally when you a feeling a bit thirsty.
Exercise, environment and health.
If you are doing any activity that makes you sweat, including climbing and tree work we might add, then you should drink extra to cover any fluid loss. It is important to drink before, during and after exercise.
If you are working in a hot or humid environment, this can make you sweat without you even realising, so it is best to keep yourself topped up throughout the day.
Caught a cold or have a bit of a fever, we know it sounds pretty obvious that you should drink more when you are feeling under the weather but this can also improve your recovery.