Correct hydration regulates body temperature, lubricates joints, and helps with energy due to it's importance in transporting nutrients to every cell in the body. Water is the medium in which all energy reactions take place.

If you are not hydrated then you are unable to perform at your optimum level. Symptoms due to dehydration are cramping, brain fog, and lack of energy. In fact with a 2% reduction in total water your brain can shrink resulting in loss of concentration and co-ordination. 

Water improves every system in the body, including the digestive system, and can even assist with weight loss as it increases metabolism and acts as an appetite suppressant. 

How much water should I drink?

This is highly individulised and will depend on your age, sex, body composition, the environment, and your activity level. Dr. Andy Galpin has come up with a great starting point for the amount of water to drink daily. It's been called the "Galpin equation". Of course we all have a sweet spot - too much is hazardous. 

Half your body weight (pounds) in ounces per day - In the metric system this works out to 33mls per kg (for every 1kg = 66mls then divide by 2 - eg 70 kg x 66mls is 4.62 then divide by 2  = 2.31L). After an exercise session you want to replenish with 125-150% of fluid lost especially if you have a second exercise session that day. 

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