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How much water do you drink each day? We're told so often that we need to drink more but maybe you don’t really know why. Staying hydrated is one of the most important things we can do to keep ourselves at peak performance, both mentally and physically. And it's often overlooked. Even the slightest dehydration can have noticeable effects on how you feel and perform.  

So, let’s dive into why staying hydrated should be top of mind.  

1. Boosts your brain function 

Staying hydrated helps you stay sharp, think clearly, and respond quickly. If you feel like you need a quick power boost in the day, chances are you could be a little dehydrated.  

2. Enhances your mood and energy 

Water plays a key role in regulating your energy levels and mood. While dehydration can make you feel sluggish, irritable, and less motivated, on the flip side proper hydration keeps your energy steady and can help you stay productive throughout the day. 

3. Improves your physical performance 

You’ve probably heard before that around 60% of our bodies are water. So, it makes sense that our muscles need a good amount of water to function properly. If you’ve ever felt muscle fatigue, cramps, or slower muscle recovery, a little dehydration could be the cause.  

Staying hydrated ensures your muscles are working efficiently, giving you the stamina and strength to push your limits during workouts. 

4. Supports digestion and joint health 

Your body needs water to move nutrients throughout your body and, as a result, help your digestion. It also keeps your joints lubricated (or, what we know as ‘well-oiled’). This reduces the risk of injury and helps you to feel a little more limber.  

So, how do you know if you need more water? 

It’s easy to become dehydrated without realising, especially if you’re active. One of the simplest ways to judge your hydration level is by checking the colour of your urine. Light yellow indicates good hydration, while darker shades might suggest you need a little more water. 

Common signs of dehydration include: 

• Thirst 

• Headaches 

• Fatigue: Without enough water it’s harder for your body to produce energy. 

• Muscle cramps: Dehydration causes electrolyte imbalances which might make your muscles cramp. 

A spotlight on electrolytes 

When you sweat, you lose essential minerals called electrolytes which help regulate your body’s fluids and keep them in working order. Sodium, potassium, magnesium, and calcium are crucial for performance, recovery, and overall health. 

• Sodium helps maintain blood volume and supports muscle and nerve function. 

• Potassium balances your fluids, supports healthy blood pressure, and helps muscle contractions. 

• Magnesium plays a role in energy production, nerve function, and muscle recovery. 

• Calcium is essential for muscle contractions and bone health. 

An easy way to keep your electrolyte balance, especially after intense workouts, is to eat food rich in these electrolytes or try electrolyte tablets.  

Remember, by the time you feel thirsty, your body is already starting to get dehydrated. Stay proactive by drinking water consistently throughout the day, and keep in mind that you’ll need more water as you increase your activity, body temperature and outdoor humidity. 

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