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Hydration

Hydration is an often overlooked subject when it comes to diet, but one that if you get right can have dramatic effects on wellness, vitality and performance. This article is primarily for information and practical solutions about what to drink and where to get things from rather than an in depth look at the science behind it. If you have any further questions about hydration, please don’t hesitate to contact us at info@apsfitness.co.uk.

Quality

With today’s water supplies being riddled with chemicals, bacteria, pathogens & heavy metals, tap water is becoming sub standard and doesn’t particularly promote health. Due to this we recommend investing in a quality water filter; with the top of the line filter being a reverse osmosis system. Also keep in mind that the skin absorbs liquids that it comes into contact with and inhaling steam from a shower or bath has the same effect as tap water, so consider installing filters in the bath, shower and taps. We also recommend using a high quality reusable water bottle as this saves on landfill and also prevents the leaching of chemicals from cheap plastics and metals. Best options for this are either a glass bottle or a klean kanteen (this is made of food grade stainless steel so minimal to zero nickel is leached).

Amount

Being hydrated is vital for optimal cellular and metabolism function and also great for reducing toxicity. One of the best ways to check how hydrated you are, is to observe the colour of your urine. A person with good hydration levels will have urine that is pale yellow or straw coloured. If your urine is dark in colour (as it often is in the morning) then this is an indicator that you are dehydrated and should look to get some good quality fluids into your body in the very near future. If your urine is completely clear in colour and you are going to the toilet on a very regular basis then this can be a sign that you are OVER hydrated. This is not healthy for your body and can cause its own set of problems, so if you find yourself in this position you should try to avoid fluids for an hour or so until your hydration levels return to normal.

We have generally found that drinking 3-4% of your bodyweight (kg) in litres, on a daily basis, gives optimal results. However, this does vary day to day and is often affected by things such as the activity levels of your day, training, stress, quality /quantity of food you eat, time of year and weather. Adding a pinch of unprocessed mineral/sea salt to your water will aid hydration and absorption reducing the need to urinate. Finally be wary of caffeinated/sugary drinks, processed fruit juices and alcohol. These fluids all dehydrate the body, so if you’re going to consume them then you should up your water intake.

Other Drinks

Organic Herbal teas are great and have many benefits from digestive aids and immune system boosts. Adding real fruit to water is great for variety, but they do contain sugar so don’t go overboard. Coconut water is also a very healthy option for variety from water. Be wary of milk, if you have no problems digesting dairy then opt for raw milk from organic free range animals (raw milk is not for everyone and should be introduced gradually). If you enjoy your tea and/or coffee ensure you are not using it as an energy fix or coping mechanism. We suggest limiting yourself to 1-2cups per day and try to avoid after 2pm as it can affect sleep quality.

Live Healthy,
aps

Resources
Water Filters
Water Bottles
Raw Milk
YogiTea
Pukka Herbs
Coconut

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