HYDRATION

Hydration.

Why do we Hydrate ?

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.
More so when we partake in physical activity.

How much should i drink ?

You should drink water every day. You should aim for 6/8, Glasses of water each day.(227 ml).( 1 standard mug in the UK is 284 ml.)
That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty.
For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.
If you are concerned that you are not drinking enough water, check your urine. If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.

For sport or physical activity?

There are no exact rules for how much water to drink while exercising, because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising.

A suggested plan to follow for drinking water before, during, and after exercise:

Drink 500-600 ml of water 2 to 3 hours before you start exercising.(sip from a sports bottle)
Drink 250 ml of water 20 to 30 minutes before you start exercising or during your warm-up.
Drink 250 ml of water every 10 to 20 minutes during exercise.
Drink 250 ml of water no more than 30 minutes after you finish exercising (to start to re-hydration.

Sports drinks.

There are lots out there and they are all different, as with most things its a personal preference and "what works for you", we use Torq "lemon and lime" , as this seems to sit better with our entrants.
A video on the Torq energy ststem can be found here.

Dehydration

Recognizing signs of dehydration is important. They include:

Little or no urine.
Urine that is darker than usual.
Dry mouth.
Sleepiness or fatigue.
Extreme thirst.
Headache.
Confusion.
Dizziness or lightheadedness.
No tears when crying.

If you come to an event and you don't or haven't been following a Hydration plan its too late, no matter how much you drink on the day.
It simply wont help you, a week away from your event is the start of your complete Hydration plan.

Why put all the effort into training and not do a simple thing like drink a glass of water ?

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Registered Address: Beyond events, St Swithens, Bridport, Dorset, DT6 5DS.