When exercising at any of our Active Gyms in Jersey, it is important to
stay hydrated, this article outlines what is required to keep the
right balance of hydration throughout the day.
We can survive without food for up to a month but can only go 3
days without fluids. Drinking fluids provides us with the most
important nutrients that our body needs.
How much fluid do we need?
The body loses about 1.5 litres a day through the skin, lungs,
digestive tract and via the kidneys as urine.
We make about 1/3rd of a litre per day when glucose is burnt for
energy. Therefore the minimum we need per day is 1 litre.
Ideal is 2 litres per day.
How can we achieve the correct balance?
Fruit and vegetables consist of around 90% water and provide it
in a form easily used by the body.
One kilogram of fruit and vegetables provides approximately 1
litre of water. Therefore if you eat the recommended intake of
4 pieces of fruit and 4 servings of vegetables per day, you are not
only providing your body with an abundance of vitamins, minerals
and beneficial plant chemicals but you are also providing
approximately 1litre of water. This leaves 1 litre to be taken as
The remaining litre can be taken in the form of:
• Herb or fruit teas
• Diluted fruit juice (in moderation)
• Freshly squeezed fruit and vegetable juices.
Water is not simply H20. A typical spring water provides 100mg
of calcium per litre (Therefore 1 litre can provide 1/6th of your
daily 600mg calcium requirement).
• Not all bottled water is spring water (read the label
• Artificially carbonated water actually depletes our minerals
(the carbon molecules in artificially
carbonated drinks are unattached and can bind to minerals in the
body, taking them from us)
• People who consume a lot of carbonated drinks tend to have
less bone density than those who do not.
There are concerns over the anti-nutrients such as nitrates,
lead and aluminium, contained in tap water.
Levels of these exceed safety limits in much of Britain and
approximately 1/4 of all British tap water contains pesticides at
levels above maximum admissible concentrations set by the
Therefore it is best to drink filtered, bottled or distilled
water (although filters also remove naturally occurring minerals
from the body).
The stimulants in tea and coffee act as diuretics and rob the
body of valuable minerals. Therefore they are not recommended as
ideal sources of fluid intake.
• Caffeine is not good for health or energy levels
• It can cause a rapid heart beat and lead to irritability and
• Caffeine causes a blood sugar peak (instant 'energy'). The
body scrambles to adjust this increase in blood sugar by releasing
insulin to bring blood sugar levels back to normal ('slump'). This
causes hunger and uneven energy levels.
• Decaffeinated still contains stimulants. Chemicals are used to
remove the caffeine.
Drink 1 -2 litres of water and herb tea per day (try taking a 2
litre bottle of water to work and drinking it throughout the
• Dilute fruit juices with 50% water
• Be well hydrated before exercise and drink an extra litre of
fluid per hour of exercise
• Limit tea and coffee
• Drink alcohol in moderation.
Don't use thirst as an indicator of fluid need. you will already
be dehydrated by the time your body starts signalling
You can read more about hydration in this article Are you
dying of thirst? For a full list of Active classes at our
three great centres go to our online timtable.