‘The cure for anything is salt water: sweat, tears or the sea.’ – Isak Dinesen
A daily water intake of 3.7 L for adult men and 2.7 L for adult women meets the needs of most people.
HOW MUCH FLUID AND WHEN?
Drinking ﬂuid before, during and after activity helps to prevent a drop in performance caused by dehydration. Here are some tips:
• Always start activity well hydrated; this will lower the risk of becoming dehydrated during activity.
• Develop a plan for drinking during an activity based on your own ﬂuid losses and sweat rates.
• Make sure you take regular breaks to hydrate and allow your body to cool off.
• Wear clothing that permits ventilation and dryness.
• Monitor your urination rate and colour throughout the day.
• Perform your activities out of direct sun and preferably in a cool ventilated environment.
• Using established meal breaks in a workplace setting, especially during longer work shifts (10 to 12 hours), may help replenish ﬂuids and can be important in replacing sodium and other electrolytes.
• Drink cool water or any cool liquid (except alcoholic beverages) while working at the rate of roughly one cup (250 ml) every 20 minutes.
• Reduce the amount of salt in your diet – this includes table salt, salty dressings, nuts etc.
• Eat lots of fresh fruit and vegetables and cook food to conserve ﬂavour (steaming, roasting, BBQ).
For more information or to download a FREE 7–day Program, visit the official Taurus Trainer website.
Have a great week.