General Health Nutrition Personal Training

(Water) Tips to Stay Hydrated

(Water) Tips to Stay Hydrated on a Daily Basis


When we begin an exercise routine and lifestyle changes its important to be aware how and where we lose and consume our water. Without enough water we start to dehydrate symptoms include; feeling tired, dry mouth, headaches and feeling hungry.

The Important Functions of Water (H20)

Water (H20) helps to circulate all the nutrients we consume and flush out all the toxins in the body, which is a great reason not to become too dehydrated.  We lose fluids through breathing (including talking), going to the toilet and sweating/perspiration.

Certain behaviours can also help to rehydrate and dehydrate the body.  Understanding the habits and items we consume that effect our water/hydration levels are important to our overall health and fitness.

Habits that Dehydrate our bodies:

  • Alcohol increases your need to go to the toilet and decreases the body’s production of anti-diuretic hormone.
  • Coffee and Black tea, (even though they are liquids) push water out of our systems, have caffeine and are diuretics.
  • Soft/Fizzy Drinks with Caffeine, are really not helpful at rehydrating the body.

Keep your System Hydrated by:

  1. Drinking water during the day, here are recommendations of how much to water to consume as recommended by the Australian government ( depending on Age, Sex and Circumstances (e.g. Pregnancy).
  2. Eat fluid rich, fresh Fruit and Vegetables (Oranges, Tomatoes, Lettuce, Bok Choy, Cucumber, Water Melon, Cabbage, Kale, Apples, Grapes, Berries etc).
  3. Have fresh juices and water based drinks without preservatives, additives and caffeine
  4. Drink herbal Teas without caffeine (e.g. Peppermint Tea)
  5. Eat more Raw and Steamed vegetables, rather than baked or fried.
  6. Eat more “water rich” meals Soups, Broths and Pho’s (rather than bread and potato based meals).
  7. Be aware of when you would lose fluids (e.g. exercise or a hot day etc) and have some water during and afterwards.
  8. Install a Water Filter at home and get better tasting, chemical free water at home.

How do I know if I’m dehydrated?

Try to keep a healthy water balance in your body.  You can check the colour and smell of your urine when you go to the toilet. (Darker and stronger smelling urine usually means you need some water).  But if these symptoms persists visit your doctor for medical advice.

By GrangePT

Personal Trainer based in Grange, Adelaide

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