Now that we have checked out the symptoms, I often am confronted by patients or clients who have experienced dehydration to some degree and always ask what they can do to decrease the onset. Here are some handy tips.
1. Keep a bottle of water handy. If it’s right next to you, you'll be more likely to get into the habit of sipping water regularly.
2. Spice up plain water. Add some fruit chunks or fruit juice to make it more appealing.
3. Try some teas. All of it adds up to your daily fluid requirement.
4. Try new snacks. Swop carbo-type snacks, like chips and crackers, for things that have a higher water content, such as fresh fruit, yoghurt, celery and smoothies.
5. Pile on the produce. Try to make half your plate comprise of vegetable or fruit servings. This will supply water as well as a healthy supply of vitamins and minerals.
I know that right about now you are heading to the nearest tap to fill up on some much needed refreshment, but just how much is enough?
It is suggested that the old adage of eight glasses of water per day is no longer applicable, as our levels of activity should dictate how much we need. Just know that if you are thirsty, you need to drink. Also check your urine. The clearer it is the better. The darker it is the more likely you are to be dehydrated.
Make sure you get between 12 and 15 cups of water per day, which includes all your coffees and teas.
If you are training to improve performance or just overall fitness, it is essential to maintain good hydration levels to help fight off injury and potential illness.
For more information or advice, email Schalk on