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4 Rules to Follow to Prevent Dehydration

March 15, 2023

On the first hydration seems as something as simple as it could get; just drink. But
as the old saying says; don’t judge a book by its cover. There are many
mistakes that many people make regarding hydration. Thus we have 4 basic rules
for this topic: but before that it is important to know why we should take care
about liquids in our body.

But before we get on with the rules it is
important to know why we need them. 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 half a liter of
water can increase your stress hormone – cortisol - leaving you feeling moody
and not

Men should consume 3.7 liters and women 2.7 liters of fluid per day – MINIMUM

Our first rule comes straight from the
books of the Institute of Medicine (IOM). In order to check if you drank too
much or too little, pay attention to the color of your urine.  If it’s pale, this means you’re hydrated
enough. However, if it’s a darker color, similar to apple juice, this means
you’re dehydrated. If it’s dark and cloudy, you are extremely dehydrated.

Don’t drink calories

There is only one liquid that doesn’t come
with additional calories – water. Replacing alcohol (obviously), 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 and also means

Drink at least 500 ml upon waking up

6-8 hours of sleep is a long period to go
without drinking anything and your body is going to be dehydrated. Keep a
bottle or glass of water on your nightstand and make sure it’s the first thing
you reach for in the morning. Having a sufficient amount of water in your
system also helps fire up the metabolism and supports in the transportation of
essential nutrients in the body.

Keep a bottle of water with you during training

You should consciously drink enough fluids the day of a
workout, immediately before a workout, during a workout and after a workout. It
might sound like a drag, but
due to fluid loss can decrease
performance and put your health at risk.