Hydration – The Key Facts

By Synergy Clubs™ Mentor Team

Nearly all of our systems do not function as well without the proper water intake.

Your body is composed of roughly 60% water. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body.

Why is being hydrated so important?

1. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.

2. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.

3. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.

How much water do I need?

8 glasses of water per day (2 Litres) but when you add exercise and hot weather, your fluid needs increase significantly. It would be a good idea to add at least two more cups.
Water needs are also related to how many calories you burn daily. You need about 1ml of water for every calorie you burn. So, if you're very active and burn 3000-4000 calories per day, you would need 3-4 litres of water (13-17 cups)!

When you exercise, weigh yourself before and after your workout. For every pound lost, drink at least 2 cups of water. It's also a good idea to get 1-2 cups of fluid 15-30 minutes before you work out.

How do you know if you're hydrated or dehydrated? 

The best way to tell if you're hydrated is to monitor your urine. You should be urinating a significant amount regularly (3-4 times) throughout the day. If your urine is pale yellow or clear in colour you are drinking enough. If it is dark yellow and odorous, get a big glass of water and start guzzling! Keep in mind that a vitamin pill will also make your urine dark - so it is possible to have dark urine and still be hydrated
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The first sign of dehydration is thirst. Other signs of moderate dehydration are low grade headache and fatigue. Severe dehydration is accompanied by nausea, chills, increased heart rate, inability to sweat, and light-headed. At this point, medical attention is warranted.



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