Avoid dehydration by knowing the symptoms and infuse your water with detoxifying fruit for a zesty kick
Just because the summer weather is in full swing, it doesn't mean you should stop exercising! What it does mean is that you should be vigilant in looking out for the signs of dehydration.
We asked personal trainer Jean LK of Timed Fitness to provide his advice on how to avoid feeling the heat and staying hydrated...
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1. Know the signsMost important is that you know how to spot the signs of dehydration, which, as Jean explains, 'is caused by losing more fluids from your body than you can consume.'
The main symptoms? Dark urine, a feeling of dizziness or light-headedness, headache, fatigue, a dry mouth, lips and eyes.
2. Drink at least 2.5 litres a day'The magic volume of water it's recommended that people drink to stay hydrated is 2.5 litres,' explains Jean. 'But it depends on several factors, like your size, how hot it is, and how active you're being. So, as a rule of thumb, I encourage everyone to keep a bottle of water with them at all times, and keep sipping throughout the day until it's done.'
Jean recommends Bobble water bottles, which come in 'great filters and cool colours.'
3. Infuse your drinks with fruit for an extra health kickFor those that find glugging water a little flavourless, Jean recommends fruit-infused water. 'Fizzy water is also good, but it's filling, so you don't drink as much of it as you might need,' he adds. An added bonus of going down the fruit route? It will aid your detoxification and energy levels, too.
'Put as much fruit in the water as you like and let the water sit for at least 30 minutes before drinking,' he advises. 'Do not keep for longer than 48-hours in the same bottle. You can refill a bottle using the same fruit within the 48-hour time period.' Discard fruit afterwards.
Try these combinations for the ultimate boost:
Lemon, lime and orange - great for digestion, vitamin C, immune defense and heartburn.Green tea, mint and lime - aids fat burning, digestion, headaches, congestion and freshens breath.Cucumber, lime and lemon - helps with water-weight management, bloating, appetite control, hydration and digestion.Strawberry, kiwi - benefits cardiovascular health, immune system protection, blood sugar regulation, digestion.
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