Importance of Hydration
Water is essential for temperature regulation, nutrient transport, joint lubrication, organ function, and waste removal. Even mild dehydration (2% body weight loss) impairs physical performance, cognitive function, and mood.
Water Needs
Base needs: 30-35ml per kg body weight
Add 500-1000ml per hour of exercise
Add 500ml+ in hot/humid climates
Urine color guide: Pale yellow = well hydrated, dark yellow = drink more, clear = possibly over-hydrated.
Sources of Hydration
Plain water is best. Herbal tea, coffee (counts despite mild diuretic effect), and water-rich foods (fruits, vegetables) contribute. Limit sugary drinks. During intense exercise >1 hour, consider electrolyte drinks to replace sodium lost in sweat.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Yes, but rare. Drinking more than 1L per hour for extended periods can cause hyponatremia.
No, the fluid in coffee more than offsets its mild diuretic effect. It counts toward hydration.
That's a general guideline. Actual needs vary by weight, activity, and climate.
Throughout the day. Drink before thirst (thirst = already slightly dehydrated).
For exercise under 1 hour, water is fine. For longer or very hot conditions, add electrolytes.