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Water is vital for life.

It makes up 40-60% of our total body weight (dependent on age and sex).

It provides the medium for billions of physiological functions in the body.

Dehydration of as little as 1% of body weight is enough to reduce endurance and strength performance as well as cognitive function.

So how much water do we need?

A good estimation of your requirements = body weight x 0.033

So an 80kg individual needs approx. 2.64litres

This calculation is for your requirements at rest. If you’re training and sweating you’ll need a lot more. Some research shows that athletes might need to take on double the amount they need at rest to support the higher levels of muscle mass, metabolic activity and account for water loss through sweat.

Proathlon Top Tip

Have a two litre bottle of water at your desk each day.

Sip water throughout the day – don’t wait until you are thirsty.

The body absorbs water best at room temperature.

Use the bottle to monitor how much water you are drinking.

And just think those toilet trips will give you a good chance to stretch your legs!

Our water intake doesn’t just come from water itself, our bodies extract it from solid food and other fluids, but these in turn may have an effect on your hydration and alkalinity levels.

Look out for future post on caffeine, alcohol and alkalinity.

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