Why do we need water and fluids?

Approximately 2/3rds of our body is made up of water, without it we wouldn’t survive.


What does is do for us?

Keeps joints lubricated and cushioned.

Keeps the body temperature normal.

Helps remove waste through sweat, bowel movements and urination.

Many, many others (just think how all these are important for you in exercise!!).


What happens if we don’t consume enough?

Not having enough water in the body is called “dehydration”.

Dehydration causes dizziness, irritability, and headaches.

Lack of water means the blood in our body can’t carry nutrients or remove waste as efficient.


How much do we need?

Males – 2 litres per day.

Females – 1.6 litres per day.


Exercise and Hydration

The amount of fluids we need depends on many factors.

The table below is a general guideline that can be followed.


Drink 2-3 hours before exercising Approx 500ml
Drink at start (warm-up) Approx 250ml
Every 10-20 mins during exercise Approx 250ml
Within 30 mins of finish Approx 250ml