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Hydration 101

Writer's picture: Aspire GymAspire Gym

"A 2% drop in bodyweight due to dehydration can reduce muscle strength by 8%."

Minshull & James (2013)


Staying hydrated:

– Supports blood flow

– Regulates blood pressure

– Aids mental concentration

– Boosts metabolism

– helps Remove toxins

– supports joints & cartilage

– Replenishes water lost through sweat, breathing & waste


How much water should I drink each day?


Start with 0.35 litres for every 10kg of bodyweight. Increase this if you have a particularly sweaty day.


If you weigh 60kg this is 2.1 litres per day.

If you weight 75kg this is 2.6 litres per day.


Try and stay ahead of the game...

Pre-hydrate, drink water before and during exercise.

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