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The importance of hydration!

If you are planning to improve your diet, the first thing you should look at is hydration! Drinking water alone might not be the best solution, because you also need electrolytes. With these little tips, you will stay hydrated also in the hot summer days and at the same time, you improve your energy levels, sports performance and the functions of your gut!

Water is the largest component of the human body. Approximate 45- 70 % of your total body mass comes from water.

Around 2/3 of our body fluid is found inside our cells (intracellular water). Water includes always electrolytes. Electrolytes are salts that are dissolved in the body's fluid, for example potassium, magnesium, sodium and calcium. Electrolytes regulate the fluid balance, the acidity (pH balance) of blood and muscle functions. The balance between water and sodium levels is important.

The minimum amount of water needed is around 3 liters for female and 3.7 liters for men per day. Besides pure water, you get water also from food, for example from fruit and vegetables. For hydration purposes, it is recommended to eat plenty of these vegetables since their water content is over 90 %: cucumber, lettuce, celery, radish, zucchini, tomato, strawberries and watermelon.

During sports, you might lose up to 3 liters of water an hour! How much water you lose during your workout session depends on air temperature, the intensity of your training, your clothing and on your level of fitness. Most of the people sweat way more during their training than they expect. Of course, you should compensate the lost water by drinking it back during and after your workout.

When you do a heavy workout in a hot weather, your water output is way bigger than in normal temperatures and puts a risk for water imbalance. So make sure you drink enough in the summer!


Dehydration happens when a body loses more water than consumed. When this happens, the body does not have enough fluid to carry out normal functions. And then this happens:

  • Extra strain on heart, on lungs, on circulatory system

  • Impairs sports performance

  • Already 2 % dehydration impairs performance!

  • Makes you tired, feeling of dizziness

  • Gut problems

  • Increases body temperature

  • Upset stomach

  • Headache

  • Weakness

  • Dark urine

All of these are symptoms that you don't want to get. To avoid dehydration, make sure to follow these tips:


  • Drink a lot of water already in the morning, before breakfast. I always add some lemon juice and sea salt in my morning water to improve the pH balance of my blood

  • Continue drinking small amounts of water during the whole day

  • Add some good quality sea salt in your water so you also get the important electrolytes

  • Drink green smoothies made of cucumber, celery, lettuce and other vegetables. Green smoothie hydrates your body more effectively than pure water.

  • Post exercise: Drink as much as you can immediately after your training, and then 250 ml every 15 mins for 3 hours after your workout. Add some minerals in your water, like good quality see salt.

You can also make your own sports drink, and drink it during your workout. Especially, if you do a very intensive or long workout.


  • 400 ml of fresh orange/apple juice

  • 1 liter of water

  • 1/4 teaspoon of sea salt

When you make drinking water a habit, you will drink automatically without thinking about it too much.

Enjoy the hot summer, safely and properly hydrated :) Best, Anni P.s. Did you notice my Outdoor workout group? Check out the info here!

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