What is the hydration rule?
Dangelo Miller
2025-06-09 03:28:01
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For good absorption, drink one mouthful (maximum two) at a time (5 to 10cl). Never drink more than 10cl at a time. The bigger the quantity of liquid absorbed in one go, the longer gastric emptying will take and rehydration will therefore be less effective. Drink right from the start. Drink as regularly as possible. Ideally, drink one mouthful every 5 minutes. Don’t go over 10 minutes even in cooler weather. Learn to drink regularly and at closer intervals when the weather is hot.
Rickie Mayer
2025-05-27 08:36:26
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The importance of proactive hydration is crucial as drinking sufficient water increases energy, keeps your muscles & joints lubricated, prevents overeating, impacts brain power and improves the quality of your skin. A deficit of just ½ a litre of water can increase your stress hormone cortisol, leaving you feeling moody and not on top of your game.
Rule 1 states that men should consumer 3.7 litres and women 2.7 litres of fluid per day – minimum, which is recommended by the Institute of Medicine as a daily hydration goal. If you’re unsure of your hydration level, check the colour of your urine, if it’s pale, this means you’re hydrated enough, however, if it’s a darker colour, similar to apple juice, this means you’re dehydrated.
Rule 2 emphasizes not to drink calories, meaning calorie free drinks, and replacing alcohol, soft drinks, fruit juices and sport drinks with water and natural tea only, is the most effective and efficient method to keep your body hydrated.
Additionally, Rule #3 suggests drinking 500ml of water as soon as you wake up, whether you feel thirsty or not, as 6-8 hours of sleep is a long period to go without drinking anything and your body is going to be dehydrated.
Rule #4 includes hydration in your training plan, by consciously drinking enough fluids the day of a workout, immediately before a workout, during a workout and after a workout, to prevent losing body weight due to fluid loss, which can decrease performance and put your health at risk.
Charity Wiegand
2025-05-27 08:03:47
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You are probably all aware of the cardinal rule that says adults should drink six to eight 8-ounce glasses of water per day.
The truth is, this is an estimate and the actual amount you should be drinking per day can vary quite significantly.
To help you establish a baseline, you can use the following rule-of-thumb equation described in U.S. News & World Report.
In short, the equation tells you to take half your body weight, and drink that amount in ounces of water.
The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out.
One of the important ones is to pre-hydrate.
In other words, drink BEFORE you start feeling thirsty, or BEFORE you do an activity.
Monitor your urine, if you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colorless or a very pale yellow.
Headaches and dizziness are a late sign of dehydration.
Savanna McGlynn
2025-05-27 06:01:26
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Drinking when you are thirsty, he says, maintains your body’s water level within about 1-2% of its ideal state. For most people, this is absolutely fine. Even for athletes, a loss of around 1% is considered to have negligible impact upon performance. So, although thirst may not kick in until you have lost some body water, this is not necessarily a bad thing. As humans, we have this homeostatic system, so when we need water, we feel thirsty. In the US, popular advice is to drink eight, 8-ounce glasses of water – about 2 litres – a day: the “8x8 rule”that originated from a recommendation by the nutritionist Dr Fredrick J Stare in 1974. In the UK, the NHS recommends six to eight glasses, or up to 1.2 litres of “fluids” daily, pointing out that we obtain fluids from food. How much you need to drink is governed by how active you are, the weather and your physiology.
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