Kim Ingleby Fri, May 4 2012 Likes0 Post a comment Facebook0 Twitter0 Get hydrated and feel good, race well and look great.... Following lots of positive feedback on my feature on Cramp I thought it would be helpful to give you some top tips about being fully hydrated, the benefits and symptoms of dehydration. My challenge to you then, is work out the calculation at the end of the Blog, and then by my next Blog in 2 weeks you will have increased your hydration (if necessary) by 20%. Two thirds of our bodies and 75% of our muscles are made up of water, which is therefore our most important nutrient. The body loses 1.5 litres of water a day through the skin, lungs, gut and via the kidneys as urine, ensuring the toxic substances are eliminated from the body. We also lose about one third of a litre of water per hour when glucose is turned to energy. Therefore the minimum recommended guideline for a sedentary person is 1.5 litres a day of water, diluted juices or fruit teas. If exercise is carried out, an extra 500mls of water per hour of moderate exercise is advised. Alcohol, tea and coffee are diuretics which cause the body to lose water whilst robbing the body of essential nutrients. The Benefits of Drinking Enough Water: optimal muscle function excellent levels of mental alertness stable metabolic rate toxins eliminated quickly - stress, training, sugars... good breakdown and transportation of glucose - into energy! regulated body temperature good concentration levels healthy looking skin bright eyes Dehydration - The Facts: 2% loss of fluids- poor ability to concentrate and exercise effectively 3% loss of fluids – 10% loss in strength and 8% reduction in speed 4% loss of fluids-exhaustion, fatigue, nausea, over heating Any more than 4% can cause severe symptoms of the above, for the body So how much water should I drink? Body Weight (kg) x 0.033 = amount in Litres of water to drink daily Plus 500ml water/isotonic drink per hour of exercise So get those fluids inside you to help you feel great.. Let us know how you get on and if you have any thoughts or feedback. I am off to run the Italian Energised Fitness Camp this week, so wish you all a great month of May and look forward to sharing experiences in 2 weeks time. Happy Running until my next update on May 21st…….