Make Every Drop Matter - Newsletter Issue 2

Q:	How can I stay hydrated with an active lifestyle?
A:	Did you know that by the time you are feeling thirsty you are probably already dehydrated? Signs of dehydration include: Reduced energy levels, concentration and performance Headaches, nausea and muscle cramps

For those who lead active lifestyles and are regular exercisers, you need to keep hydrated throughout the day by:

	Drinking regularly during the day - always keep a bottle with you
	Aim to drink one - two glasses of fluids with every meal – it improves hydration and helps to fill you up
	Aim for at least two litres of fluids every day. As part of a balanced diet this can include, water, fruit juice, soft drinks, tea and low fat milk
	Limit alcohol consumption


Before Always start every exercise session well hydrated. Drink 300-500ml of fluid in the 15 minutes prior to your workout.	During Aim to drink 150-250ml every 15 minutes to offset fluid losses – drinking smaller volumes more frequently minimises stomach discomfort. Remember, the more you sweat, the more you need to drink.	After How much fluid you need depends on how much you lost. Try to drink a litre of fluid for every hour of exercise.

Urine colour can give you an indication of how dehydrated your body is. A clear or very pale colour indicates better hydration. If you produce smaller quantities of darker coloured urine you may be dehydrated and should drink fluids if any activity is planned. Remember vitamin supplements and some medications can alter the colour of your urine.