Essential Guide to Hydration

‘Are you drinking enough water?’

Today, we’re going to look at 3 scientifically proven benefits of drinking enough water, particularly if you exercise regularly. 

We’ll also share the main signs of dehydration to watch out for and our top tips to stay hydrated throughout the day.

As an added bonus, check out our handy hydration calculator, at the end of this article. 

1. Being Hydrated Improves our Performance in the Gym

Did you know that losing as little as 2% of your body’s water content can significantly impair your exercise performance. (1)

Considering that it isn’t uncommon for athletes to lose as much as 5-10% of their water weight from sweat, we begin to see how important hydration is! (2)

One of the impacts of being dehydrated while exercising is that the activity we are doing will feel much more challenging and our performance will suffer. 

This isn’t surprising when you consider that muscle is about 80% water. 

Our ability to regulate our body temperature is diminished. Our motivation is reduced, and our fatigue levels are increased.(3,4)

So, if you exercise regularly and particularly if you tend to sweat a lot, being hydrated can help you perform at your best.

2. Can aid Weight Loss

A number of studies have shown that being well hydrated can also help if our goal is to reduce body fat.

In one study, participants who drank 500ml of water before their meals lost 44% more weight over a period of 12 weeks than participants who didn’t drink water before meals. That’s a significant difference for a relatively simple change. (5).

Another similar study in 2013 demonstrated that drinking an additional 500ml of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.(6)

There is also evidence suggesting that increasing water intake can promote weight loss by slightly increasing your metabolism, this can increase the number of calories you burn on a daily basis.(7)

Bonus Tip: Try occasionally consuming a scoop of protein powder along with 500ml water about half an hour before a main meal. This can make you feel much more satisfied and full due to the combined effect of protein and water on satiety levels.

3. Being Hydrated Improves our Energy Levels and Brain Function

Another aspect of our overall health that hydration strongly affects are our energy levels and cognitive function.

Even mild dehydration (fluid loss of 1-3%) can impair many aspects of our brain function.

In a study of young women, researchers found that an average fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.(8)

In another similar study, young men experienced a detrimental effect to memory, along with increased feelings of anxiety and fatigue with a fluid loss of 1.6%. (9)

To put this in perspective, a fluid loss of 1-3% for a person weighing 68kg would be around 0.5-2kg of total body weight. 

This can easily occur through normal daily activities, let alone during exercise or high heat!

Signs of Dehydration

Common signs of dehydration include:

  • Thirst

  • Brain fog, fatigue and irritability

  • Constipation

  • Dark yellow urine

  • Dizziness

  • Rapid or irregular heartbeat

  • Dry mouth

  • Sunken eyes and dry skin

  • Reduced urine or sweat output

  • Headache, joint pain and cramps

  • Elevated body temperature

Our Top Tips to Stay Hydrated

  • Keep a water bottle visible at home, work, in your car and anywhere else you spend a significant amount of time.

  • Track your water intake with an app like MyFitnessPal.

  • Add flavor (and nutrients): Add slices of lemon and lime, fruit and fresh herbs to water to keep things interesting.

  • Get in the habit of pouring yourself a glass of water with every meal and snack.

  • Invest in good water bottles: Many modern water bottles keep beverages cold (or hot) for up to 24 hours.

  • Remember that food contains water, too. In fact, 20% of our daily fluid intake comes from food. Think: water-rich fruits and vegetables like cucumbers, strawberries and, of course, watermelon. Also, soups and smoothies pack in the fluids.

Water Intake Calculator

Water Intake Calculator