How yellow is your pee?

There is a lot of  information about that supports the need for drinking a good amount of water daily to make sure your body systems are working properly – including brain function!

If you are exercising you will need even more to replace the fluid loss through sweat.  Additionally if you are not fully hydrated before you begin to exercise you are not going to perform as well as you should.

Dr Babraj from Abertay University, Dundee recommends that you should begin hydrating before a challenging run three or four hours before you start.  Hydrating immediately before exercise is too late.  Dr Babraj explained in a recent talk about preparing for a long run that you will know if you are properly hydrated because your pee will be a pale yellow colour.

How much hydration you need to replace following exercise however is difficult to estimate.  We are all different sizes and we perform at different intensity levels, some folk sweat more than others and the temperature you are exercising in has a huge effect on how much fluid loss you are going to experience.

A simple way to determine your “sweat rate” is to weigh yourself before and after a run.  If you find that you lost four pounds while running, you know that those four pounds are due to fluid losses – sorry to burst your bubble if you thought it might be fat loss!

One litre of water weighs one kilogram which is equivalent to 2.2  pounds so if you have lost four pounds in sweat you need to drink a good two litres of water.

That’s a lot of water to get down though and I find it quite a struggle so I also eat fruits like melon and strawberries because they are about 90% composed of water and I get all the rest of the super nutrients in them as well.

Mum’s Tip:  a good way to add flavour to water is to add orange and lemon slices to a jug of water and let it sit for a while to infuse.  Add even more flavour with a few sprigs of mint. A couple of stalks of rhubarb is also delicious when it’s in season.


Thirst quenching nutrient dense smoothie recipe

Whizz together the following  (I use a Nutribullet for this one)

2 stalks of celery

¼ cantaloupe melon deseeded

Handful of strawberries

Big handful of spinach

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