Key Functions of Hydration:

• Cognitive Performance: Adequate hydration supports brain function, enhancing concentration and alertness.

• Energy Levels: Proper fluid balance helps sustain energy, preventing fatigue.

• Joint Lubrication: Water acts as a lubricant for joints, facilitating smooth movement and reducing discomfort.

• Detoxification: Hydration aids in flushing out toxins through urine and sweat, supporting kidney function.

• Digestion: Water is essential for digestion, aiding in nutrient absorption and preventing constipation.

• Temperature Regulation: Water helps regulate body temperature through perspiration, especially during physical activity.

Hydration for Performance and Recovery

Proper hydration plays a crucial role in both running and strength training. Dehydration can lead to decreased performance, fatigue, and slower recovery times. Staying hydrated ensures that muscles function optimally, prevents cramps, and aids in nutrient transport for muscle repair.

• For Running: Hydration helps regulate body temperature, maintain endurance, and prevent early fatigue. Drinking water before, during, and after a run supports sustained performance and reduces the risk of heat-related issues.

• For Strength Training: Water is vital for muscle contractions, lubricating joints, and delivering nutrients. Staying properly hydrated also helps in recovery by flushing out toxins and decreasing muscle soreness after workouts.

Consequences of Dehydration:

Even mild dehydration can impair cognitive performance and physical functions. Symptoms include headaches, dizziness, and decreased urine output. Severe dehydration may lead to more critical issues such as kidney failure or seizures.

Hydration and Aging:

Recent studies suggest chronic dehydration may accelerate aging by contributing to inflammation and oxidative stress. Maintaining proper hydration supports healthy blood pressure, kidney function, and heart health, all of which are crucial for longevity.

How Much Water is Recommended?

The amount of water each person needs varies based on factors such as age, activity level, and climate. However, general guidelines suggest:

• Men: Around 3.7 litres per day

• Women: Around 2.7 litres per day

• Athletes & Active Individuals: Additional hydration is needed to compensate for sweat loss, especially during intense workouts or hot weather.

Listening to your body's signals, such as thirst and urine colour, can help ensure adequate hydration.

Tips for Staying Hydrated:

• Regular Water Intake: Sip water consistently throughout the day, even if you don't feel thirsty.

• Track your intake: Use the DoDay app to track and increase your water intake if needed. 

• Hydrating Foods: Incorporate water-rich foods like cucumbers, oranges, and melons into your diet.

• Monitor Urine Color: Aim for light-coloured urine, indicating adequate hydration.

By prioritising hydration, you support your body's essential functions and promote long-term health. Remember, staying hydrated is a simple yet effective way to enhance your quality of life.