180 Health: Hydration and Performance

Ever felt your energy dip during a workout, or struggled to maintain focus at work? The solution might be simpler than you think — proper hydration. Water, the often-overlooked hero of wellbeing, significantly influences both our physical and mental performance.

An astounding 60% of our body is water, playing an essential role in countless bodily functions, from temperature regulation to brain functionality. In fact, our body values water so highly that some receptors in our gut can absorb water molecules at an estimated rate of 1-3 million molecules per second. When we don’t supply our body with enough water, even by a small margin, our bodies and minds can’t function at their best.

Research has shown that a slight reduction of only 2% from the recommended daily water intake can negatively affect both our cognitive abilities and physical performance. This might mean feeling unusually tired during your workouts, running at a slower pace, or facing difficulty in efficiently performing routine tasks.

Moreover, hydration's influence extends beyond our physical bodies — it plays a crucial role in our cognitive abilities. Dehydration can disrupt key brain functions, including focus, motor coordination, and executive tasks like planning and spatial awareness. Staying properly hydrated could be the difference between a highly productive day and one where maintaining focus seems to be a battle.

So, how much water should we aim to drink? A general guideline is to target 2-3 litres daily, equating to approximately 4-6 standard store-bought 500ml water bottles. If you're physically active, consider increasing your intake by half a bottle for every hour of moderate exercise, and a full bottle for each hour of very intense workout sessions. However, one thing to keep in mind is that thirst typically lags our need for hydration so listen to your body and consume water when you’re thirsty, above all else.

If you're thinking about reaching for a sports drink to meet your hydration needs, consider this: while such beverages can be useful during high-intensity workouts or long-lasting activities, for most of us, plain water is the optimal choice. Sports drinks often contain high sugar levels, potentially leading to health issues if consumed excessively. 

There are a multitude of opinions on what type of water you should consume, such as alkaline, reverse osmosis, or distilled, and considerations like the temperature of the water or the relevance of pH levels. Despite these varying views, what is universally important is the assurance of clean drinking water. The quality of water is of paramount importance. It is essential to choose clean water sources and regularly inspect your tap faucet filters to ensure water purity.

When it comes to night-time hydration, it's all about balance. You should limit your water intake to about half a bottle in the few hours leading up to bedtime and drink slowly to avoid frequent night-time bathroom visits. If you find yourself waking up often to urinate, it might be due to consuming water too quickly before bed. Avoiding caffeine and consuming a small slightly salty snack before bed can sometimes help with this as well. However, if very frequent night-time urination persists, it's advisable to consult with a medical professional.

In a nutshell, each sip of water matters. Harness the power of hydration for optimal body and brain performance and experience the difference it can make to your day.

Move Freely. Move Mindfully. MoveMentality.